What is Vitamin D ?
Vitamin D is an essential vitamin that helps your body absorb calcium and phosphorus. Vitamin D deficiency can cause pain, hormone problems, muscle weakness, and more.
There are two forms of vitamin D in the diet:
Vitamin D2 (ergocalciferol): found in some mushrooms.
Vitamin D3 (cholecalciferol): found in oily fish, fish liver oil and egg yolks.
Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.
Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
If your body doesn’t get enough vitamin D, you’re at risk of developing bone abnormalities such as soft bones.
Here are some benefits of vitamin D
Vitamin D fights disease
Vitamin D reduces depression
Vitamin D boosts weight loss
How to get Vitamin D ? Food sources of vitamin D
Few foods contain vitamin D naturally. Because of this, some foods are fortified. This means that vitamin D has been added. Foods that contain vitamin D include salmon,sardines,egg yolk,shrimp,milk (fortified),cereal (fortified),yogurt (fortified),orange juice (fortified).
It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help.
How Much Vitamin D Should You Take?
Vitamin D intake is recommended at 400–800 IU/day, or 10–20 micrograms. However, some studies suggest that a higher daily intake of 1000–4000 IU (25–100 micrograms) is needed to maintain optimal blood levels.