Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3. There are some significant roles of vitamin D. Perhaps the most important role is to control calcium and phosphorus absorption and to promote the normal function of the immune system. It is essential to get enough vitamin D for normal growth and development of the bones and teeth, as well as to improve resistance to certain diseases. Vitamins are nutrients that can’t be produced by the body, so they must be absorbed in the diet by a human. Vitamin D, however, is a special one it can be developed by the body. Here are amazing benefits of Vitamin D

1. Fights Diseases

Fights Diseases

In addition to its key advantages, research indicates that vitamin D may also play a role in decreasing your risk of multiple sclerosis, reducing your chance of developing heart disease, and helping to decrease your chance of developing flu.

2. Reduces depression

Reduces depression

Research has shown that in controlling mood and preventing depression, vitamin D could play an important role. Scientists observed in one study that individuals with depression who obtained vitamin D supplements noticed an improvement in their symptoms.

3. Helps in weight loss

Helps in weight loss

If you’re trying to lose weight or avoid heart illness, consider adding vitamin D supplements to your diet. In one study, individuals who took daily supplements of calcium and vitamin D were able to lose more weight than people who did not take supplements. Vitamin D manipulates the formation and storage of fat cells which helps you manage weight due to obesity.

4. Helps strengths Bones

Vitamin D facilitates calcium absorption in the gut, which eventually helps the bones to mineralize normally. Basically, without vitamin D, the calcium that benefits the bones wouldn’t be able to do its job. For bone growth and to prevent bones from being brittle, you need vitamin D.

5. Strength Muscles

Strength Muscles

Vitamin D is also influential in strengthening muscles, along with its bone-building abilities. Vitamin D deficiency in the body will increase the risk of muscle weakness, which in turn increases the risk of falls.

6. Supports your immune system

Supports your immune system

vitamin D can also help build immunity. It can support the immune system by fighting off harmful bacteria and viruses.

7. Can help treat Hypertension

Can help treat Hypertension

Vitamin D may play a role in the treatment of high blood pressure one of the markers of cardiovascular disease. The researchers went on to add that vitamin D supplementation therapy could be a new insight in the treatment of hypertension because of the high association between vitamin D and hypertension.

We should be beware of vitamin D deficiency there are many factors that can cause vitamin deficiency without you even knowing it. Factors include

  • Being in an area with high pollution
Being in an area with high pollution
  • Using sunscreen
Using sunscreen
  • Spending more time indoors
  • Living in big cities where buildings block sunlight
  • Having darker skin

There are few symptoms that you should keep an eye out for to know if you have vitamin D deficiency

  • tiredness, aches, and pains, and a general sense of not feeling well
  • severe bone or muscle pain or weakness that may cause difficulty climbing stairs or getting up from the floor or a low chair.
  • stress fractures, especially in your legs, pelvis, and hips

There are many food items that you can add to your diet to increase the intake of Vitamin D

  • Salmon
  • Sardines
Sardines
  • Egg yolk
Egg yolk
  • Shrimp
shrimp
  • Milk (fortified)
Milk
  • Cereal (fortified)
Cereal
  • Yogurt (fortified)
Yogurt (fortified)
  • Orange juice (fortified)
Orange juice

Now that we know the benefits, symptoms of deficiency, and source of Vitamin D. The main question that arises now is how much Vitamin D do we need? Vitamin D is essential for good health. Also known as the sunshine vitamin, it is made in your skin when exposed to sunlight.

Despite that, vitamin D deficiency is one of the most common nutrient deficiencies in the world. Here is the recommended amount of Vitamin D for different age groups

  • children and teens: 600 IU
  • adults up to age 70: 600 IU
  • adults over age 70: 800 IU
  • pregnant or breastfeeding women: 600 IU

IU is the international unit used in cases of drugs.

To sum up, the Deficiency of vitamin D is extremely common and most individuals are unaware of it. This is because the signs are mostly mild and non-specific, which means that whether they are triggered by low levels of vitamin D or anything else, it is hard to tell. It’s crucial that you talk to your doctor to have your blood levels measured if you think you might have a deficiency. Fortunately, a vitamin D deficiency is usually easy to fix. You can either increase your sun exposure, eat more vitamin-D-rich foods.

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