Much has been said about the importance of vitamin D, especially when it comes to bone health. But that’s not all, vitamin D is an essential vitamin that is needed to carry out many essential functions of the human body. All health experts and doctors recommend a vitamin D test at least once every six months. In India, medical experts have noted an upsurge Vitamin D deficiency cases – estimated between 70% and 85%. Also known as the “sunshine” vitamin, vitamin D is a unique vitamin produced by our skin in response to sunlight. Yes, sunlight. But due to the months-long pandemic, we were all pushed inside. Vitamin D is associated with bone health, recent scientific evidence has highlighted its role beyond bone health, placing it at the center of public health. Vitamin D functions as a hormone or prohormone in our body, which makes it more important for us to focus on it.
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What is Vitamin D?
For the human body, two forms of vitamin D are important: vitamin D2 (also known as ergocalciferol) and vitamin D3 (also known as cholecalciferol). Vitamin D2 is obtained from dietary plant sources and oral supplements, while vitamin D3 comes mainly from exposure of the skin to ultraviolet B (UVB). Vitamin D plays a crucial role in the regulation and absorption of essential minerals like calcium, magnesium and phosphate in the body. There are many signs and symptoms of vitamin D deficiency; keep a check on these signs and symptoms.
Read also : 22 Vitamins and Minerals You Didn’t Know Your Body Needs
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What happens when your vitamin D is low? | Signs of vitamin D deficiency
Frequent infections, decreased immunity. Vitamin D is directly involved in fighting infections, including colds and flu. We have seen evidence of this in the recent COVID pandemic, which is also associated with respiratory infection.
Vitamin D helps to improve the absorption of calcium and thus protects our bones from mass loss.
Depression is also one of the symptoms of vitamin D deficiency. Although low vitamin D levels are not the cause, some studies have shown that iimprovement in symptoms of depression has been observed with vitamin supplementation.
Tiredness and tiredness, as well as sleep loss can be due to a decrease in the level of vitamin D in our body.
Read also : How much vitamin C is too much vitamin C? Expert revelations
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Health Benefits of Vitamin D
1. Healthy bones and muscles
As we know, vitamin D is known to improve bone health. But how? Vitamin D aids in the absorption of calcium and phosphorus, both essential for bone health and growth. In addition, it maintains the correct balance between calcium and phosphorus.
2. Makes you happy (helps manage depression)
Although vitamin D is an important nutrient for overall health, it is also known to improve mood. According to a recent study, vitamin D helps in the production of serotonin and melatonin, which are known to manage our mood and sleep cycle. Vitamin D supplementation It showed improvement in some symptoms of depression, but not to the point of making it a cure.
3. Boosts Immunity
The active form of vitamin D helps improve immunity. It modulates innate immunity and thus protects against infections. During the COVID pandemic, we have seen the role of vitamin D in protecting and facilitating treatment. Various studies have highlighted the protective effects of vitamin D and respiratory functions.
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4. Control Diabetes
Vitamin D is associated with maintaining proper function of insulin-producing beta cells in the pancreas and improving insulin sensitivity. In the event of a deficiency, the opposite occurs, increasing the risk of Type 2 diabetes.
5. Manages Blood Pressure Level
Unstable blood pressure levels are a major risk factor for cardiovascular disease. Recent clinical and observational studies have shown that vitamin D has a positive role in vitamin D Management of blood pressure levels through metabolic pathways.
6. A healthy heart
Our heart is a muscular organ. Vitamin D, as we know, keeps our muscles healthy and strong. A new study by international researchers has found that a diet rich in vitamin D can help improve heart health. The results of the study, published in the Journal of Human Nutrition and Dietetics, suggest that the consumption of foods rich in vitamin D may have protective effects on the heart.
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7. May Prevent Cancer
Colon and breast cancers have been associated with low vitamin D in observational studies. A meta-analysis of 16 prospective studies found an 11% reduction in cancer incidence, possibly due to the vitamin that supports cell differentiation and inhibits proliferation. Vitamin D plays a role in the precipitation of autoimmune diseases such as MS (multiple sclerosis).
Read also : 5 Foods Rich in Vitamin K You Need to Add to Your Diet
Natural sources of vitamin D:
The sun is a natural source of vitamin D. The National Institute of Nutrition recommends spending at least 20 minutes in the sun in the morning. Take a walk in the sun, read a book outside or simply sunbathe, but make sure you have your share.
Foods rich in vitamin D are very few. While oily fish is the best source, salmon, tuna, and sardines are excellent sources. Egg yolk provides a considerable amount of vitamin D. Vegetarian sources of vitamin D are few. You can add mushrooms, milk, yogurt, tofu, soy and cheese.
To note: Supplementation should only be taken under the direction of a physician, as an overdose of vitamin D can lead to toxicity.
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