Vitamin D: Benefits and Sources

Vitamins are complex compounds which are essential for normal functioning of your body's metabolism. Most of the vitamins can be consumed directly. However, vitamin D can be synthesized by body with the help of ultraviolet rays of sun. For a number of years, the importance of this vitamin has been overlooked. However, with leaps in research, new studies have shown that deficiency of vitamin D in diet can lead to premature aging of bones besides other problems. This happens because lack of optimum levels of vitamin D inhibits necessary calcification of bones and they become weak and worn with time. In order to fulfill the normal calcium in blood, the body mechanism removes calcium from bones. This causes bone softening and abnormal bone structure which causes aging.

Understanding the Framework of Vitamin D

All vitamins can be classified as either water soluble or fat soluble. The vitamins which are soluble in fat include A, D, K and E. On the other hand, the vitamins which are soluble in water are B and C. One cannot underestimate the power of vitamin D. The vitamin D intake directly remains inactive. It needs two hydroxylations to get activated. The first activation takes place in the liver and transforms vitamin D to calcidiol. The second activation takes place in the kidney and converts calcidiol to calcitriol.

The Benefits of Regular Vitamin D Intake

Recent research shows that almost the half of America is deficient in vitamin D mainly because of the long winter season and also because of the sun-paranoid health officers. This makes paying attention to a regular vitamin D intake more vital. Unless they are absorbing plenty of sunshine, most of the people need 2000 IU on a daily basis to maintain this vitamin's optimum levels in body.

Out of all vitamins, Vitamin D is responsible for the overall health of an individual.

• It strengthens calcium in teeth and bones.
• It provides support to immune system and inhibits growing pace of body.
• Maintaining balanced levels of vitamin D can help prevent diseases like osteoporosis, diabetes, heart diseases, multiple sclerosis, arthritis, infections, hypertension etc.
• Vitamin D promotes proper levels of calcium and phosphorus in body which inhibit bone related diseases.
• Normal levels of vitamin D also help fight high blood pressure.
• People who have vitamin D deficiency have a higher probability of contracting ovarian cancer, breast cancer or even melanoma. This is because; cancer cells grow fast when vitamin D firewall is low.
• Obese people also have higher chances of developing general vitamin D deficiency. Due to high amounts of fat, the vitamin cannot be absorbed properly.

The Common Sources of Vitamin D

Cod liver oil

An excellent source of vitamin D is cod liver oil. It is advisable to maintain regular intake of cod liver oil during winters as it replenishes our body's needs to supply vitamin D. Around 100 mg or one tablespoon oil should suffice. However, the cod liver oil should be refrigerated in order to retain its freshness.

Sunshine

One of the direct sources available in abundance for supplementing daily needs of vitamin D is the sun. Human body can directly absorb vitamin D from sunshine. The recommended time duration is 20 to 30 minutes of sun bathing every day.

Tuna

Canned tuna is another excellent source of vitamin D. It can be added to various meals or can be consumed directly.

Raw milk

Raw milk supplied by any local dairy is safe as well as healthy for consumption. Moreover, it is also a superb choice for replenishing vitamin D in body. When we heat milk, it loses its nutritional value, so it is preferable to drink raw milk for the best of your health.

Eggs

Another wonderful source for fulfilling vitamin D requirements of your body are eggs. Consuming eggs on a daily basis completes your much needed dosage of vitamins. However, do not eat raw eggs; slightly cook them to prevent food poisoning.

A great way to a maintaining better vitamin levels is a healthy diet. Choose wisely and your body will wonderfully respond with a well maintained body clock and metabolism.