Vitamin D: Best 10 Sources, Benefits, Dosage, Causes of deficiency

Vitamin D is a fat-soluble vitamin. Also known as ‘sunshine vitamin. Its main source of origin is the sun’s ultraviolet B (UVB) rays.

Technically vitamin D is not a vitamin. It is a group of steroids (precursor of hormone) responsible for intestinal absorption of calcium and phosphorus.

This vitamin deficiency causes calcium deficiency, so taking calcium without vitamin D is not worthy. There are two type of vitamin D that is D2(ergocalciferol) and D3 (cholecalciferol).

SOURCE OF VITAMIN D

Ultraviolet B (UVB) from sunlight is the main source of this vitamin. The sun energy turns a chemical in the skin into vitamin D3.

Which is carried out to the liver and then kidneys to transfer to the active form of this vitamin calcitriol (1,25 dihydroxy cholecalciferol). Too much exposure to UV rays without any protection can cause skin cancer. And using protection like sunscreen hinders the production of this vitamin.

So if you want to ensure your this vitamin intake, then dietary sources of this vitamin are always safe.

If you are severely deficient in this vitamin then consult your dietitian or physician for the same.

Vitamin D from the diet and the skin synthesis is biologically inactive.

It is activated by two protein enzyme hydroxylation steps, the first carried out in the liver and 2nd in the kidney.

Dietary sources of vitamin D

The food range of this vitamin is very much restricted and not easily available From food. There are very few dietary sources of vitamin D. Including them in a regular diet can fulfill the daily requirement of the vitamin.

Flesh of fatty fish-

Most oily and fatty fish consider a good source of this vitamin. Salmon and mackerel are rich in this vitamin.

Some of the researches have been shown that the different types of fatty fish contain different amounts of this vitamin and the method of cooking affects the content of this vitamin of fish.

Baking recovers all vitamin D3 of fish. While frying in vegetable oil recovers half the content of this vitamin of fish.

Mushroom exposed to UV rays

Mushroom contains a relevant amount of this vitamin. Not all mushrooms rich in this vitamin.

Only those mushroom rich in this vitamin which is exposed to direct sunlight or UV exposure. Unfortunately, most of the mushrooms are commercially grown in a dark room.

Nowadays mushroom producers aware of the importance of this vitamin. So check the label of the mushroom packet for its this vitamin content and try to use them before date because some of the researches have been shown that this vitamin content of mushroom decreases with storage.

Widely grown mushrooms contain this vitamin. But, not all edible and may be toxic for human consumption. so select your mushroom carefully.

Egg yolk

vitamin D content of egg yolk depending on the diet and sunlight exposure of birds.

The commercially grown chicken egg may contain less this vitamin. As compared to pasture-fed outside roaming chicken. Who gets more direct sunlight exposure.

Cod liver oil

Cod liver oil is a good source of this vitamin. Especially for those who are unable to get direct sunlight or people living in high latitudes. In severe deficiency, Cod liver oil can be used as a supplement with a dietary source.

So if you stop taking cod liver oil, the body will recover from the deficiency. Cod liver oil should be taken only by experts\’ advice.

Milk

Milk is a natural source of vitamin D, Calcium, and Phosphorus. These three nutrients are work together to make a potion of strong bone.

Different mammalian species contain a different range of this vitamin in their milk. But the highest range present in donkey milk 920 IU/L

Fortified foods

Fortified foods can be used for people in higher latitudes where sufficient direct sunlight is not available for 365 days. These foods help in cop up with this vitamin deficiency.

In severe deficiency needs to consult your dietitian or doctor for supplementary support.

RDA of vitamin D

For infants to 9 years: 400 IU/day

For 10 years old and above: 600 IU/day

Functions of Vitamin D

This vitamin helps in the intestinal absorption of calcium for maintaining healthy bones. In absence of this vitamin, the body absorbs only 10 % to 15% of calcium.

If this vitamin within the normal range the body absorbs 30% to 40% more calcium.

Immunity booster

This vitamin plays a vital role in the normal functioning of the immune system.

In response to pathogen attacks, this vitamin helps immune cells.

It produces some antimicrobial chemicals like cathelicidin antimicrobial peptide (camp) and defensins which works as an antibiotic and there are no side effects of antibiotics.

Maintain dental health

This Vitamin helps the body to absorb calcium and phosphate. Both are important for strong teeth enamel. It will help to prevent tooth decay.

Helps in contraction and relaxation of muscle

This vitamin important in maintaining calcium homeostasis.

Studies have shown that this vitamin has a direct effect on skeletal muscles through this vitamin receptors (VDR).

The deficiency of this vitamin causes muscle pain.

An athlete can improve their performance by including this vitamin in their supplement regime.

Insulin resistance and vitamin D

Studies has been shown that this vitamin helps to reduce insulin resistance.

People with this vitamin deficiency lack this beneficial effect of vitamin. Insulin resistance is caused by a variety of factors, this vitamin deficiency is just one of them.

Deficiency of Vitamin D

Low this vitamin reserves lead to low bone calcium absorption. Which increases the risk of bone fracture.

Rickets

Bone pain

Osteoporosis

Joint pain

Anxiety

Low energy

Cause of deficiency of Vitamin D

Aging, too much application of sunscreen, and Melanin (dark skin), seasonal changes, time of the day are diminishing factors for the synthesis of vitamin D.

Also Read: Vitamin E: Best 6 Sources, Benefits, RDA, Symptoms & Causes of deficiency

Also Read: Vitamin B12- 10 best natural sources and advantages