What is Vitamin D?
Vitamin D is the only vitamin that is manufactured by the human body. Vitamin D is responsible for controlling calcium and phosphorous level in the body.
This is the reason it is necessary to make sure that there is enough of Vitamin D in your body. Apart from that, there are other vital functions and benefits of that this vitamin to your body.
In this article, you will get to know more about UV light and Vitamin D.
Importance of Vitamin D
- Vitamin D helps in the growth of healthy bones. Vitamin D helps the body to absorb calcium which is responsible for the development of bone. Sufficient vitamin D can also contribute to building bone density. This reduces the risks of bone fractures in older people and cricket among children.Vitamin D also helps in the growth of bones as well as with cartilage nutrition. This implies it might be essential for preventing osteoarthritis. A low calcium absorption can affect your nails as well, making them peeling and chipping. This means it would be harder and quite depressing to apply nail art or to use nail dryers.
- Vitamin D reduces the risk of falling. It does this by improving balance and muscle quality. Mainly, vitamin D receptors in muscle show that this vitamin has a vital part in the functioning of muscles.
- Is responsible for the development of healthy teeth. Periodontal disease is the leading reason for tooth loss and is due to chronic inflammation. This leads to receding gums, and the tooth begins to wear away.Vitamin D prevents inflammation and therefore reduces gum disease. People with low levels of vitamin D have high risks of contracting a periodontal disease.
- It Improves the Immune System. Vitamin D has a significant effect on maintenance of the immune function. Vitamin D prevents angiogenesis which is the development of new blood vessels, an important factor in tumor growth. Vitamin D additionally keeps tumor cells from metastasizing.Vitamin D may have a vital part in reducing the danger of colorectal cancer and pancreatic cancer. It also decreases the production of T-1 cells in charge of autoimmunity and increases the production of T-2 cells which help to keep T-1 cells in check. This immune effect may explain why vitamin D may help to prevent the development of Type 1 diabetes. Vitamin D levels are always low among patients with rheumatoid arthritis. This could be explained by the hyperactivity of the immune system that goes with vitamin D deficiency. High levels of Vitamin D, therefore, help to prevent rheumatoid arthritis.
- Promote insulin secretion. Vitamin D promotes Insulin secretion and influences insulin resistance. People who are overweight have an increased need for vitamin D.
How much vitamin D do we need?
Vitamin D is essential to the skeleton and bone of human beings regardless of age and sex. The reality of the matter is that infants and women of age 50+ needs more vitamin D yet men also need vitamin D to make their body stable and healthy. What differs is the amount required by each group of people.
The amount of vitamin D recommended for different people varies according to their need and their environment. Growing infants need vitamin D in the form of milk to make their bones strong and get a healthy physique.
Similarly, women of age fifty or more require more vitamin D as compared to their fellow men. This is because there is a huge problem in old ladies, i.e., their bones end up plainly weaker and increased cases of hip fractures.
So how much Vitamin D does your body need? This question has multidimensional answers. The answers depend on the region from where you stay, how old are you and your daily routine.
The area you stay also has a very significant effect on the amount of vitamin D that your body requires. In Europe and the United States, the greater part of the sun does not shine for a while during winter. So the main source of Vitamin D, Sunlight, is not that helpful for them. In Africa, the skin of people is dark.
Therefore, the sunlight available to them is not converted into vitamin D due to the color pigment in their skin. On the other end in Asia, the greater part of the entire population is exposed to enough sunlight to get their body sufficient vitamin D.
Similarly, nature of occupation likewise influences the amount of vitamins D. If somebody works in an open environment, then his body will get more vitamin D as opposed to that who works in a closed room or at a place where he has less time to sunbathe.
The question for infants and adolescents is How much vitamin D needed?, and the answer is no less than ten mcg, (400-1000 International Units), of vitamin D every day. For Older women how much vitamin D, the answer is 700 to 1,000 IUs a day.
Men additionally need no less than 400 global units of vitamin D to give their body the required vitamin D.
Based on updated available scientific evidence that supports a key part of vitamin D and calcium in skeletal health, IOM Recommended Dietary Allowance (RDA) for vitamin D is:
- 600 IU for children, young people and adults 1-70 years.
- 400 IU (International Units) for babies/children 0-1 years.
- 800 IU for adults 71+ years.
Sources of Vitamin D
There are various types of vitamin D sources, for example, the sun, vegetables, and supplements.
Sunlight is the main and best vitamin D source. It’s the best for veggie lovers and non-vegans.
The good thing about the human body is that the moment it is in the sun, it produces the vitamin.
You just need around 15-30 minutes in the sun daily for your body to manufacture vitamin D.
Great food sources of vitamin D
Cod Liver Oil
This is one of the best sources of vitamin D.
This is why it is so important to take cod liver supplements in the winter time.
In the winter months, our body doesn’t get as much vitamin D from the sun so taking a supplement of cod liver oil will help to replenish your body with the vitamin D.
To obtain adequate levels of vitamin D you need to take 1,000 mg of cod liver oil capsules or one tablespoon of the oil. Cod liver oil does need to be refrigerated to keep up freshness.
Milk derivatives are very much reliable Food sources of the vitamin D.
That is the reason milk is the basic diet for the young babies. And growing children are advised to take margarine and milk in their daily diet.
Yogurt and other derivatives of milk are vital items for the human body to keep up good health.
Other than these bakery products like cakes, bread and pastries are also good sources of vitamin D.
Mushrooms thrive under the sunshine and are rich in Vitamin D.
All kinds of wild mushrooms are full of the vitamin D. Due to reason they are considered as a healthy food ingredient.
But there is a problem in eating mushrooms as there are some types of mushrooms which are very much poisonous and can cause death within a few minutes after eating it.
Due to the reason only packed types of mushrooms available in the market should be included in our food to gain vitamin D.
Getting the Vitamin D from the Sun
Exposure to sunlight is the most important, natural source of this nutrition. Summertime is the perfect time for your body to stock up vitamin D.
The UV light of the sunlight has two UV bands that reach the earth, UVA and UVB. UVB is the type of the UV light that is responsible for providing the body with the vitamin D. This important vitamin in the sun’s UVB beams.
If those beams hit the body’s skin, a reaction occurs that enables the skin cells to produce Vitamin D. Skin experts recommend that for a fair-skinned person, going out in the sunlight at midday for ten minutes, without sunscreen; will give a person a lot of Vitamin D. The UV beams from sunlight produce this vitamin in the skin.
Anyone who goes out daily and has some exposure to the sun is going to have a good level of this vitamin. If there’s any person who is asked to stay at home due to some disease, they should ask their doctor to check levels of this vitamin.
Vitamin D is synthesized when UV reacts with a 7-dehydrocholesterol compound in the skin. The best beams for UV production have wavelengths ranging from 270–300 nm (to be precise UV-B beam).
These wavelengths are available when the UV index is more prominent. The angle of the Sun over the horizon likewise influences the synthesis of vitamin D because the atmosphere is thicker at lower points and absorbs more UV.
At angles more than 45 degrees above the horizon, vitamin D synthesis will occur, although some recent studies recommend that vitamin D synthesis may happen at angles as low as 30 degrees.
At higher altitudes, there are fewer atmospheres to absorb UV from the Sun.
UV Lamps for supplementing Vitamin D
During the winter, the amount of UV-B is less. UVB is the band of UV light that is in charge of synthesis of Vitamin D.
The invention of sun-lamps or UV lamps that emit real UVB-light, gives us the ability to obtain the D Vitamin at any area all year around almost in the way nature is intended.
If you your skin is excessively delicate, making it impossible to be directly exposed to the daylight or if in the winter, UV lamps can work for you.
UV light is essential in the synthesis of Vitamin D by our skin. Ensure that you watch the way you feel to gauge whether you have a deficiency.
If you are always weak or fatigued, experience difficulty during sleeping, or have a weak immune reaction, then it is recommended you take food reach in Vitamin D.
Regardless of the possibility that you aren’t experiencing a deficiency, preventing cancer and autoimmune disease is enough motivation to take a daily vit D supplement.
It never hurts to be careful with your health, and it is always recommended to be safe than sorry.
Infographic: Vitamin D Sources