Vitamin D benefits and sources.


Vitamin D benefits and sources.

Calcium is vital to take care of strong bones and teeth. Vitamin D boosts the immune system. To get vitamin D is very easy for each and everyone just to sit in sunlight for approximately 30 minutes is enough. 

Recommended intakes for vitamin D 

In recommending intakes for vitamin D it must be approx.- irately half-hour of skin exposure (without sunscreen) of the arms and face to sunlight can provide all the daily vitamin D needs of the body 

• latitude and season—both influence the quantity of UV light reaching the skin; 

• the aging process—thinning of the skin reduces the efficiency of this synthesis process; Vitamin D works with calcium to take care of the bone structure. 
Vitamin D supports bone health by boosting calcium absorption in the gut and promoting uptake by the bone matrix.

 Taking calcium with vitamin D improves bone density and lowers the danger of fractures, particularly in postmenopausal women. There are many vitamin D receptors within the body, suggesting a wider influence. 

Studies have reported associations between low vitamin D status (blood levels) and a better risk of cancer or heart condition. 

Vitamin D May Help Boost Weight Loss

A sufficient amount of vitamin D within the body has been linked to weight loss. According to a study published within the Nutrition Journal, vitamin D levels resulted in decreases in fat mass. It is said that vitamin D could potentially reduce the formation of the latest fat cells within the body. It could also suppress the storage of fat cells, further reducing fat accumulation. 

Selected Food Sources of vitamin D

 in Unfortified Food a Cod-liver oil
Salmon Mackerel
 Tuna canned in oil
Sardines canned in oil
Ready-to-eat cereals fortified with 10% of the DV for vitamin 
Egg, 1 whole (vitamin D is found in egg yolk) Sardines 
Milk, nonfat
 Margarine, fortified, 1 tablespoon Pudding prepared from a mix and made with vitamin D fortified milk 1 cup 
Ready-to-eat cereals fortified with 10% of the DV for vitamin D
Liver, beef, cooked

Vitamin D Deficiency Symptoms 

Here is a couple of symptoms of vitamin D deficiency: 
Getting sick or often infected Fatigue or tiredness 
Bone or back pain 
 Excessive hair loss 
Muscle pain
 Loss of bone density
 Slow healing of wounds
 Deficiency of vitamin D

 Deficiency of vitamin D 
Results in inadequate intestinal absorption and renal reabsorption of calcium and phosphate. This ultimately results in rickets in children and osteomalacia in adults.

 The classical skeletal symptoms related to rickets, that is, bowlegs, knock-knees, the curvature of the spine, and pelvic and thoracic deformities result from the appliance of normal mechanical stress to demineralize bone. 

Enlargement of the bones, especially within the knees, wrists, and ankles, and changes within the costochondral junctions also occur. 

Since in children bone growth is still occurring, rickets can result in epiphyseal abnormalities not seen in adult osteomalacia. 

Rickets also leads to inadequate mineralization of enamel and dentin. If the disease occurs during the primary 6 months of life, convulsions and tetany can occur. Few adults with osteomalacia develop tetany.


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