Vitamin D is vital for the body as it plays a major role in bone health and immune function. Learn why you need vitamin D and how to make sure you get enough
Vitamin D An essential nutrient that your body needs to maintain healthy bones, control inflammation and promote immune function:
- Promotes calcium absorption for bone health
- Promotes optimal muscle function
- Supports the health of the brain and nervous system
- Supports Heart And lung function
- Controls Insulin Level
- Improves mood
Vitamin D deficiency Children’s bones may be soft (Ricketts) And brittle bones in adults (osteomalacia).
How to get vitamin D?
Vitamin D The only vitamin that can be produced and stored in the body for future use. It can be found at:
What are the different forms of vitamin D?
Its two main forms Vitamin D Is:
- Ergocalciferol (Vitamin D2): Derived from plants and fungi, often used as a food additive
- Cholecalciferol (Vitamin D3): Found in animals and humans, the compound 7-dehydrocholesterol is formed by skin exposed to sunlight
What are the good food sources of Vitamin D?
- Fatty fish such as salmon, tuna and mackerel are excellent sources of vitamin D.
- Beef LiverEgg yolks and cheese contain variable amounts of vitamin D, primarily in the form of vitamin D3.
- Strong foods like breakfast cereals, oatmeal, orange juice, Soy Milk, almond milk, cow’s milk and nuts provide a source of vitamin D.
- Mushrooms contain small amounts of vitamin D2. Some mushrooms have been treated with ultraviolet rays to increase vitamin D2 levels.
How much vitamin D do you need?
The amount of vitamin D on your daily basis depends on factors such as age and overall health. If you are Pregnant Or if you have a deficiency of other underlying vitamins, your need for vitamin D may be different. The general guidelines are as follows:
- Most children and Teenagers About 600 IU per day is required
- People over the age of 70 may need about 800 IU per day
Too much vitamin D intake can be harmful and can cause side effects such as:
If you think you can have one Vitamin D deficiencyConsult your doctor.
Slideshow
Vitamin D Deficiency: How Much Vitamin D Is Enough?
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Has been medically reviewed 5/5/2022
References
Image Source: iStock Image
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
https://medlineplus.gov/vitamind.html
