What is Vitamin D?

Vitamin D is a fat-soluble vitamin and is naturally present in very few foods. It can also be produced by the body when ultraviolet rays from the sun come in contact with the skin. Not only is Vitamin D essential for promoting calcium absorption and bone growth, but combined with calcium, it can help to protect older adults from osteoporosis.

More: Calcium Sources Better Than Milk

Benefits of Vitamin D

Some of the benefits of Vitamin D include:

  • Reducing inflammation
  • Regulates the immune system
  • Protects against low levels of radiation
  • Aids in the absorption and metabolism of Calcium and Phosphorus
  • Cancer fighting
  • Possible contributing factor to weight loss

More: 6 Fat-Burning Nutrients for Weight Loss

Fun in the Sun

Sun exposure can provide you with a significant amount of Vitamin D. A few sessions of 15 minutes each per week will be sufficient for most individuals. This requirement might increase during winter months or if you are living in an environment without adequate sunlight.

Supplements

Apart from getting your Vitamin D from sunlight, you can also take it in the form of a supplement. Experts recommend that people with a Vitamin D deficiency should consume ?g (1000 IU) of Vitamin D daily. Elderly people and individuals with dark skin should consume additional Vitamin D to ensure good health.  Some fish, such as tuna, mackerel and salmon, as well as fish liver oils are considered to be the best Vitamin D sources.  Beef liver and egg yolks also contain some Vitamin D.

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Deficiency

Vitamin D deficiency can include kidney and liver disorders as well as gastrointestinal disorders. It can lead to osteoporosis, tuberculosis and cancer and also contribute to back pain. It is possible to take in too much Vitamin D so it is advisable to speak to your physician to determine the best dosage for your individual needs.

More: Are You Getting Enough Vitamin D?

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