Vitamin D: Importance, Sources, Deficiency Symptoms and Health Benefits – All You Need to Know

Vitamin D belongs to a fat-soluble vitamin family that includes vitamins D1, D2, and D3.Intake of enough vitamin D helps in the development and growth of teeth and bones in our body. Vitamin D can also protect our bodies from some diseases.

When we expose ourselves to sunlight, our bodies produce vitamin D naturally. Vigyan also takes supplements to ensure an adequate level of vitamin D in our body by taking various supplements and certain foods that are vitamin D.

It performs several important functions in our body and is one of the most essential vitamins for the regulation of the absorption of calcium and phosphorus in our body, which maintains the function of the immune system.

In this article, you will get more information about vitamin D, including 13 foods that have an adequate amount of vitamin D. This vitamin is essential for the growth and development of bones and teeth and also protects our body from certain diseases.

 

 

Vitamin D helps our body fight diseases like

• multiple sclerosis (MS)
• heart disease
• Several severe illnesses

Vitamin D helps reduce the risk of multiple sclerosis. According to a study of the population in 2018, researchers found that the risk of MS can increase if there is a low level of vitamin D in the body. Vitamin D also helps in the reduction of the chances of heart disease, as it lowers the risk of hypertension, heart failure, and strokes.

This vitamin can make a person less susceptible to COVID-19 and severe flu. In a recent study, it was found that the adequate availability of vitamin D levels increased the risk of respiratory distress syndrome. And it protects the body from inflammatory bowel diseases and makes the immune system less susceptible to autoimmune diseases such as rheumatoid arthritis or type 1 diabetes.

 

 

Regulates mood and reduces the risk of depression

In research on 7534 people, it was found that vitamin D helps people with depression and plays an essential role in regulating mood.

In another study, we learned that a deficiency of vitamin D may lead to severe symptoms of anxiety and depression.

 

 

Supports weight loss

People who are deficient in vitamin D have a higher body weight. Chances of gaining weight are a common symptom if a person is deficient in vitamin D.

People with heavier weights are advised to take vitamin D supplements and are suggested to eat foods that have an adequate amount of vitamin D in them with a weight loss diet plan.

From an early age, it is to be said that calcium and vitamin intakes help a person lose weight than taking a plasable supplement. According to the researchers, the intake of extra calcium and vitamins can slow the rate of appetite.

According to the current research, it is said that there is no weight loss in the intake of vitamin D, but it seems like there is a relationship between vitamin D intake and weight loss. These can be the reasons for your vitamin D deficiency.

Several factors can affect your ability to get adequate vitamin D from sunlight alone. You may be less likely to absorb enough vitamin D from the sun if you

Various other factors can affect the ability of your body to absorb vitamin D from sunlight. You might face a deficiency of vitamin D even after spending more time in sunlight. Below are some of the reasons that can relate to you.

• If you are living in an area of high pollution, you might suffer from a deficiency of vitamin D. In this case, you can take supplements and enriched foods with vitamin D.
• The use of sunscreen can reduce the rate of vitamin D absorption in your body.
• If you are not exposing yourself to sunlight, then you will be facing a deficiency of vitamin D.
• If you are leaving a city with high-rise buildings, you might not get proper sunlight on the surface of your skin.
• If you have dark skin, then you might face problems with vitamin D because, in dark skin, the amount of melanin is higher, which restricts the absorption of vitamin D in your skin.

 

Above are the cases where your skin can face difficulties in the absorption of vitamin D; hence, it is advised to take supplements to ensure an adequate amount of vitamin D in the body.

 

 

 

Symptoms of Vitamin D deficiency

The chances of developing vitamin D deficiency are higher in adults. Below are the symptoms that might help.

• You might feel fatigue, aches, and pains in your body. This can be a signal of your vitamin D deficiency.
• If you are having severe bone or muscle pain or weakness
• Stress fractures, especially in your legs, pelvis, and hips, might be an indicator of your deficiency.

 

One can diagnose the deficiency with a simple blood test. You should also make sure to get vitamin D through sunlight and the foods you eat.

If you are diagnosed with vitamin D, it is likely recommended that you take a vitamin D supplement, and in severe cases, you may be instructed to take vitamin D tablets or liquid instead.

 

Sources of Vitamin D

• salmon
• sardines
• herring
• canned tuna
• cod liver oil
• beef liver
• egg yolk
• shrimp
• regular mushrooms and those treated with ultraviolet light
• milk (fortified)
• certain cereals and oatmeal (fortified)
• yoghurt (fortified)
• orange juice (fortified)

 

It might be difficult to intake enough vitamin D every day through sunlight and food alone, so you can also take supplements to ensure enough vitamin D in your body.

 

 

FAQs:-

1. What is the importance of vitamin D for our health?
   • Vitamin D plays a crucial role in the development and maintenance of healthy bones and teeth. It also supports immune function, regulates mood, and reduces the risk of various diseases.
2. How can I get enough vitamin D?
   • You can get vitamin D through exposure to sunlight, consumption of vitamin D-rich foods such as fatty fish, egg yolks, and fortified dairy products, and by taking supplements if needed.
3. What are the health benefits of vitamin D?
   • Vitamin D helps reduce the risk of diseases like multiple sclerosis, heart disease, and respiratory infections. It also supports weight loss, regulates mood, and strengthens bones.
4. Can vitamin D deficiency lead to depression?
   • Yes, vitamin D deficiency has been linked to depression. Research suggests that adequate levels of vitamin D play a crucial role in regulating mood, and a deficiency may contribute to depressive symptoms.
5. How does vitamin D support weight loss?
   • Vitamin D deficiency is associated with weight gain, and adequate levels of vitamin D may support weight loss efforts. However, while there’s evidence of a link between vitamin D intake and weight loss, it’s not a direct cause-and-effect relationship.
6. What factors can contribute to vitamin D deficiency?
   • Factors like living in areas with high pollution, using sunscreen excessively, limited sunlight exposure, and having dark skin can contribute to vitamin D deficiency.
7. How can I know if I have a vitamin D deficiency?
   • Symptoms of vitamin D deficiency include fatigue, body aches, muscle weakness, and stress fractures. A simple blood test can diagnose deficiency.
8. Should I take vitamin D supplements?
   • If you’re unable to get enough vitamin D from sunlight and diet alone, supplements can be beneficial. It’s recommended to consult with a healthcare professional before starting any supplements.
9. Can I get vitamin D from food alone?
   • While some foods contain vitamin D, it may be challenging to get enough solely from diet. Including vitamin D-rich foods in your diet along with sunlight exposure is ideal.
10. Are there any risks associated with excessive vitamin D intake?
    • Excessive vitamin D intake can lead to toxicity, which may cause symptoms like nausea, vomiting, and kidney problems. It’s essential to follow recommended dosage guidelines and consult with a healthcare provider if unsure.