Sources of Vitamin D

Vitamin D is a component that your body produces after your skin is exposed to the direct sunlight. Vitamin D helps in the absorption of calcium and regulate it in your blood. The 2 common form of vitamin D needed by the human body are Cholecalciferol (vitamin D3) and Ergocalciferol (vitamin D2).

Common sources of vitamin D is sunlight exposure. If you can expose your bare skin to the early morning sun for at least 15 minutes twice a week, your body will naturally generate adequate amounts of vitamin D in your body.People who are more exposed to direct sun especially in tropical countries may not require vitamin D supplements. But for some people especially the elderly should consume an amount of vitamin D supplements to help in the calcium absorption thus preventing from further bone weakening diseases such as osteomalacia and osteopenia.

There are only few foods that naturally contains vitamin D, some of the foods high in vitamin D includes flesh of fatty fish (salmon, tuna, and mackerel) and fish liver oils. Foods with vitamin D also includes beef liver, cheese, and egg yolks. Mushrooms that are exposed to ultraviolet light is a good source of vitamin D2. Fortification of milk is widely spread all over different countries, therefore almost all milk supply are fortified with vitamin D. Other brands of orange juice, yogurt, margarine and other food products also contains vitamin D.

There are a lot of benefits that vitamin D can offer, the commonly known benefit of vitamin D is its role in helping calcium build strong but there are still a lot of benefits that need to be discovered.

Vitamin D is essential for the utilization  of calcium in the body. A good blood calcium level is very important for the normal operation of the nervous system and maintaining bone density.

Aside from calcium absorption, vitamin D also helps boost your immunity. Significant evidences are found that vitamin D helps in enhancing the body’s immunity againsts free radicals and infections. Active vitamin D is an effective immune system modulator.

Adequate vitamin D is important in reducing the risk of high blood pressure and other related conditions such as hypertension and stress. It also helps in relieving body aches, muscle spasms, and respiratory infections. It also improves the skin’s healthy by simply minimizing the presence of wrinkles, making the skin soft, strong, and smooth.

Vitamin D also helps in cardiovascular activities by protecting the lining of the blood vessels.

Vitamin D helps prevent Rickets (a disease in children caused by vitamin D deficiency, usually characterized as skeletal deformity). It also prevents Osteomalacia (a weakening of the bone that cause them to easily break).

Vitamin D plays an important role in treating various illnesses. It avoids preaclamsia by enhancing kidney function. It controls the speading of abnormal cancer cells. In diabetes mellitus, its role is to manage insulin production. In hyperparathyroidism, it reduces the amount of parathyroid numbers.

Vitamin D is really an important component in the body, and its list of benefits are endless.

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