Shine with vitamin D
With the increase in modernization in today's life, deficiencies and health problems have triggered. One of the most common deficiencies seen now-a-days is vitamin D deficiency.
Vitamin D also called as the sunshine vitamin is created in the body with the exposure of sunlight. The modern lifestyle does not incorporate sun exposure. Running with our daily schedule, we go from home to work in cars and then are lost in office works for hours, or in shopping complexes. We come out of the office bills when the sun is about to dawn. there is no chance our body would expose to sunlight.
Vitamin D is essential for overall good health.
It is essential for calcium absorptions and also plays an important role in functioning of muscles, brain and heart.
It also supports immuno suppressive functions and anti-tumor activities.
it maintains blood brain barrier and regulate gene expression.
Along with enzymes and hormones, it works to ensure skin care and bone development.
Helps support healthy immune system.
Exposure to sunlight is the only reliable way to generate vitamin D. It is also found in animal products such as dairy foods, liver,eggs,fish and fish oils. Now-a- days fortified foods such as cereals, milk, etc are also available.
people who don't get exposed to sunlight and are deficient in vitamin d need to take supplements. As age increases body's ability to convert vitamin D into a form decreases hence supplement is necessary at old age. Recommended dietary allowances for vitamin D are;
Infants birth to 12 months: 400 IU (adequate intake)
Children 1 - 18 years: 600 IU (recommended dietary allowance)
19 - 50 years: 600 IU (recommended dietary allowance)
70 years and older: 800 IU (recommended dietary allowance)
Pregnant and breastfeeding females: 600 IU (recommended dietary allowance)
Too much is always bad and applies to vitamin D as well.when vitamin D deficiency is a problem there are disadvantages of too much vitamin d as well. Most people do not commonly experience side effects with vitamin D, unless too much is taken. An excess may cause health problems such as dehydration, vomiting, kidney damage and kidney stones.
15-20 minutes of exposure to sunlight is enough to achieve healthy vitamin levels. So, a proper diet with physical outdoor activities will give a new ray of sunshine in one's life.