Vitamin D benefits, Deficiency & Food Sources

Vitamin D is a fat-soluble vitamin. It is found in food. The very good source of this vitamin is sun rays because of ultraviolet rays from sunlight trigger vitamin D synthesis in the skin. As fat-soluble vitamins are stored in the body’s fatty tissue this does the same. The most prominent function is as cofactors for enzymatic reactions. The distinguishing feature of the vitamins is that they generally cannot be synthesized by mammalian cells and therefore, must be supplied in the diet. Read below to explore Vitamin D benefits.

List of Vitamin D benefits

1. Vitamin D helps the body to absorb calcium and hence makes the contribution to health good and hard bone. It is shown that the persons who take vitamin D in adequate quantity are less likely to suffer from osteoporosis and joint pain.

2. Vitamin D may have a positive influence on blood sugar levels, possibly reducing the risk of developing insulin resistance when taken in optimal amounts.

3. Vitamin D reduces the chances of developing breast, ovarian and colon cancer, etc. It is found helpful in some cases happen before.

4. Vitamin D is also found helpful in protection against multiple sclerosis.

5. Vitamin D is proving to preserve muscle strength.

Deficiency Symptoms

No harm is likely to result from vitamin D deficiency that occurs for only a few days a year. If the deficiency occurs for many months or years, however, rickets or osteomalacia may develop.

Due to deficiency of vitamin D in body the person may feel mild to severe pain or tenderness in bone of usually arms, legs, spine, pelvis, etc.

The deficient of vitamin D may feel skeletal deformities like bowlegs, forward projection of the breastbone, bumps in the rib cage asymmetrical or odd-shaped skull, etc.

Several rare hereditary forms of rickets develop because the body cannot process vitamin D normally.

Excessive Intake of Vitamin D

Taking very high daily doses of vitamin D over several months can cause toxicity and a high calcium level in the blood. The toxicity may result in nausea, vomiting, poor appetite, constipation, weakness, and weight loss. It can also raise blood levels of calcium causing mental status changes such as confusion.

Recommended Dosage

The recommended dietary allowances for vitamin D daily are as follows.

  • For Infants have to be taken 25I?g/day
  • Adults should have to be taken 50I?g/day

Rich Food Sources

Vitamin D is usually found in Dairy products like cheese, butter, and margarine, cream, fortified milk, fish, oysters, fortified cereals, etc. These all contain a good amount of vitamin D. The other food sources of vitamins are fortified foods such as margarine, breakfast cereals, bread and powdered milk.