What are the Functions, Sources and Deficiencies of Vitamin D?
There are several important body functions in which vitamin D plays an important role. One of them is calcification and growth and development of our bones.
If you know that one of the best sources of vitamin D is sunlight, then it is a real surprise to hear that a great part of the population suffers from vitamin D deficiency.
Now, let’s see what the important functions of this vitamin are, and how to maintain our vitamin D levels through food.
What are the Functions of Vitamin D?
We have already mentioned that vitamin D is very useful for our bones. To be more precise, this vitamin helps in the absorption of calcium and phosphorus from the digestive tract.
It plays a key role in the prevention of osteoporosis, several types of cancers and high blood pressure.
Some recent studies have revealed that vitamin D can prevent MS (Multiple Sclerosis) and several other autoimmune diseases.
Food Sources of Vitamin D
Sunlight is definitely the best source of vitamin D. It makes the body to start synthesizing vitamin D. Unfortunately, it is recommended to spend 10 minutes a day exposed to direct sunlight because there is a risk of skin cancer.
If, for some reason, you can’t be exposing to sunlight, you can still manage to get your vitamin D from food.
Fortified milk is one of the best food sources of vitamin D. Additionally, you can use fortified cereals and other products. Make sure to check the food label to see how much vitamin D some products have.
Additionally fatty fish like salmon, tuna, or mackerel, are loaded with vitamin D.
Vitamin D Deficiency
There are several reasons for vitamin D deficiency.
- Insufficient sunlight exposure
- Not getting enough vitamin D from food
- A disease which prevents absorption and processing of vitamin D
Some of the most common symptoms of vitamin D deficiency are:
- Pain in the bones
- Dental problems
- Frequent bone fractures
- Muscle pains
- Skeletal deformities
There is one particular disease directly caused by vitamin D deficiency. It is called Rickets, and it affects older people and also infants and children. This disease is usually treated with vitamin
D supplements, but a doctor has to determine the right dosage in order to avoid vitamin D overdose complications.
All of these can be prevented with adequate sunlight exposure, so if you have time, don’t forget to go outdoors for a while.
