Vitamin D is a fat-soluble vitamin that is naturally present in very few foods as compared to other vitamins. Vitamin D is a dietary supplement that helps the body in absorbing calcium and phosphorus.
It has the properties of both hormones and vitamins which are necessary for maintaining mineral levels and proper bone formation. It is also produced endogenously when the human skin comes in direct contact with the ultraviolet rays of the sun thus triggering the process of synthesis.
Vitamin D is available in 2 forms- ergocalciferol and cholecalciferol, commonly known as vitamin D2 and D3. Cholecalciferol is the naturally occurring form of vitamin D synthesized in the skin upon exposure to sunlight while ergocalciferol is often in some food items.
Sources:
Food
Very few foods in nature contain Best vitamin D3. Some of the foods that provide the highest amount of vitamin D are as follows:
Fish and seafood
Fish as well as fish oils, have the highest quantities of vitamin D amongst the food sources. The highest amount of vitamin D is found in swordfish, Cod Liver oil and Herring. They contain about 300 to 700 I.U per piece which is around 50 to 100 percent of a person’s daily requirement.
Mushrooms
It can be a good option for people who don’t like fish or vegans and vegetarians. Some mushrooms contain a considerable quantity of vitamin D. These include dried shiitake mushrooms and raw maitake mushrooms. they contain about 80 to 600 I.U of vitamin D.
Mushrooms that are exposed to ultraviolet light also contain a large amount of vitamin D. These may include UV-exposed raw white mushrooms and UV-exposed portobello mushrooms. They contain about 523 I.U per 50 grams which is 87 percent of a person’s daily recommendation.
Fortified foods
Vitamin D is added to many commercially available foods by manufacturers. Such food is described by people as fortified with vitamin D and nutrients, hence the name. Some common foods known to provide vitamin D and other important nutrients are cow milk, breakfast cereals and orange juice.
Egg Yolks
Eggs yolks are a rich rich source of vitamin D. A dish of scrambled eggs made using two large hen eggs of free-range type contains 88 units of vitamin D which is 15 percent of a person’s daily recommendation.
Sun Exposure
Most people meet some of their vitamin D needs through exposure to the sun’s ultraviolet radiation with a wavelength of 290–320 nano-meters that penetrates uncovered skin and triggers the process of synthesis. Despite its importance, it is prudent to limit overexposure as ultraviolet rays are carcinogens responsible for causing cancer which has taken many lives.
Dietary Supplements
In supplements and fortified foods, vitamin D3 supplements are commonly used. vitamin D is available in two forms: ergocalciferol and cholecalciferol which are more commonly known as D2 and D3. The two have been rated equal in their ability to cure rickets.
Benefits:
Vitamin D plays multiple roles in the body, some of its health
- It promotes healthy bones and teeth
- It supports the functioning of lungs and cardiovascular health
- It influences the expression of genes involved in the development of cancer
- It regulates insulin levels and supports the management of diabetes
- It supports the immune and nervous system.
- It reduces the risk and occurrence of flu and helps in fighting influenza virus
- Promotes the health of children by keeping a check on blood pressure.
- Reduces risk of premature delivery and preeclampsia in pregnant women
Dosage:
The recommended daily intakes of vitamin D are as follows:
- Infants 0–12 months: 400 units.
- Children 1–18 years: 600 units.
- Adults up to 70 years: 600 units
- Adults over 70 years: 800 units
- Pregnant or lactating women: 600 units
Adequate sun exposure on skin for 5–10 minutes, 2–3 times per week, allows most of the people to produce sufficient amounts of vitamin D.
Health Risks:
Vitamin D can also turn toxic if the exposure is beyond the recommended 4000 units per day for an adult. if taken in excess, it can lead to the hardening of blood vessels, kidney, lung, and heart tissues and over calcification of bones. The most common symptoms of excessive vitamin D include headache, nausea, vomiting, constipation. diarrhea, dry mouth, and loss of appetite.
Excess vitamin D also occurs from taking too many supplements without proper prescription, that is why it is best to get vitamin D from natural sources. In case supplements are taken it should be chosen carefully after consultation with the doctor or dietician.
