Vitamin D is significant in maintaining the overall wellness of the body. It is vital to make sure your body organs such as heart, lungs, muscles, and brain is working efficiently so that your body can fight infection.
Your body has the ability to making its own vitamin D from natural sources, and one best source is from sunlight. And very little comes from a few foods that you eat. But there is also some supplement where you can obtain vitamin D, in case you are a vitamin D deficient.
The vitamin D that your skin can obtain from sunlight, food sources, and by taking a vitamin D supplement, has to be converted by your body numerous times before it can be used. It is a natural process of the body to change it before it becomes readily available so that your body can consume and manage the quantity of calcium available in your blood, bones, and guts, in order to help the cells coordinate properly.
Vitamin D- A Strong Protection For Your Overall Wellness
Medical experts make a thorough research on the significance of vitamin D to the overall wellness of the body. Based on studies, “Activated vitamin D is one of the most effective ways to prevent cancer cell growth, as stated by Michael F. Holick, Ph.D., MD, who leads the vitamin D, Skin, and Bone Research Laboratory at Boston University School of Medicine. Also, according to studies, vitamin D stimulates your pancreas to make insulin. Overall, vitamin D regulates your immune system.
- People with high blood pressure were exposed to UVA and UVB ray for three months, their vitamin D levels significantly rose up by more than 100%, and remarkably normalized the patient’s blood pressure. Researchers from Boston University followed on for nine months, and the patient’s blood pressure continues to lessen, ” as stated by Holick, professor of medicine, physiology, and biophysics. In a study, they concluded that how vitamin D decrease blood pressure is due to decreases in the production of the hormone called renin, which is believed to be the cause of hypertension.
- Another study published in the Journal of the American Medical Association in December 2003, about 3,000 veterans (50 to 75-year-old) were given 645 IU of vitamin D a day together with more than 4 grams per day of cereal fiber, results showed a 40% reduction in their chance of developing precancerous colon polyps.
- Researchers from the University of Basel, as reported in the Journal of the American Geriatrics Society in February 2004. Some elderly women were given a vitamin D supplement and calcium for three months. The result of the study shows that about 49% of aging women who took vitamin D plus calcium decreases their chance of falling as compared to those women who took only calcium. It showed that women who had experienced numerous times of fallen seemed to be benefitted from taking vitamin D plus taking calcium.
- While another study was done in January 2004 as the publish of Neurology showed that women taking a daily multivitamin supplement with vitamin D of at least 400 international units dosage are having 40% less to have multiple sclerosis as compared to those not consuming over the counter multivitamin supplement.
Vitamin D Deficiency- Linked To Many Serious Health Problems
As proven by some expert, vitamin D deficiency has a strong connection with many related health issues like cancer, diabetes, heart disease, hypertension, stroke, asthma, and others.
Significantly, your body needs vitamin D. The best way to get vitamin D is through sun exposure. Doctor’s advice to have at least 20-30 minutes of sun exposure three times a week if you have fair skin. This is not the same for every person.
Vitamin D deficiency may increase the risk of serious health problems. In a 2014 study, an older adult who is diagnosed with severe vitamin D deficiency is more likely to suffer from dementia, including Alzheimer’s disease. An adult with a low level of vitamin D have a 70% chance of Alzheimer’s progression and those who are severely deficient of vitamin D has a 120% chance of developing the disease.
Many experts suggest that in order to decrease your chance of getting any of that illness, you should maintain an ideal weight, regular exercise and eat a more healthy diet that has a good source of vitamin D.
Signs and Symptoms of Vitamin D Deficient
Fatigue- is the most common symptom of vitamin D deficiency. Among cancer patients, they have shown a high level of exhaustion. A person who is deficient for vitamin D may experience sleep apnea and irregular waking up at night. Women with vitamin D deficiency are more likely to complain of fatigue.
Back Pain and Bone Pain– Vitamin D is vital to maintaining healthy bone, as it helps to absorb calcium, which is important to build and keep the bone structure healthy. If you are experiencing lower back pain for a week or more, you may be deficient in vitamin D.
High Blood Pressure– Some studies showed that vitamin D deficiency may increase the chance of heart disease and high blood pressure.
Depression- When someone looks, feels low, sad, helpless or lethargic. It may be a sign of vitamin D deficiency because vitamin D helps control chemicals in the brain and may cause significant changes in a person’s behavior.
Severe deficiency to vitamin D may result in muscle weakness and muscle pain. Vitamin D helps support healthy muscle by controlling calcium and phosphate level in the body.
Many studies showed that taking vitamin D helps promote female fertility and healthy pregnancies. On the other hand, the lower level of vitamin D during pregnancy may develop to preterm birth, gestational diabetes, high blood pressure, and even bacterial vaginosis, says expert.
Sweating is the body’s response due to excessive heat or high temperature. It’s the normal response to help cool down the body to maintain homeostasis. However, excessive sweating or for some people who notice a sudden increase in the quantity of their sweat, most specifically on the head part should seek a doctor’s advice to check their vitamin D level. This may be a clear indication of vitamin D deficiency.
Foods That Contains Vitamin D
One way to supplement the body naturally with vitamin D is to eat the right food to increase vitamin D level in your body. But, what are the common food sources that may contain vitamin D? According to some studies, very little to find food that is rich in vitamin D. Here are some of the few available food sources:
According to studies, mushrooms are the only plant source of vitamin D. Just like the human body, the mushroom has the ability to synthesize vitamins through sunlight exposure. Mushroom produces vitamin D2, whereas animal produces vitamin D3. On the other hand, commercially grown mushroom produces very little vitamin D2; because it has grown up in the dark as compared to organically grown mushrooms.
Expert says whole eggs are potentially a good source of vitamin D. The egg white contain most of the protein. While, the egg yolk has fats, vitamins, and minerals. The study showed that pasture- raised chicken produce eggs that have 3-4 times higher level of vitamin D.
Salmon is believed to be one of the famous healthy fatty fish that contain Omega-3 fatty acids, which has numerous health benefits to your body. Moreover, this healthy fish is also a great source of vitamin D. According to the USDA Composition Database, per 3.5 ounces (100g) serving of salmon, may contain within 361 and 685 IU of vitamin D.
Herring is a fish that is commonly eaten by many people globally. It is known to be one of the best sources of vitamin D. According to studies, fresh Atlantic herring can give 1,628 IU per 3.5 ounces (100g) serving, approximately three times the RDI.
In some countries, cow’s milk is fortified with vitamin D. The cow’s milk may contain 130 IU per cup (237 ml), or 22% of the RDI.
Cereal and Oatmeal
Some people are maybe lactose intolerant or maybe have a milk allergy. The reason, many want to start the day by taking orange juice with vitamin D and other nutrients, such as calcium. One cup of fortified orange juice can provide you with up to 142 IU of vitamin D, or 24% of the RDI.
Of all kinds of seafood that are a good source of vitamin D, shrimp has a lower level of fat content. However, it may have good content of vitamin D- about 25% RDI or 152 IU per serving.
Oysters are delicious and very low-calorie content and yet full of nutrients. One serving of 3.5 ounces (100g) of wild oysters has only 68 calories, but it has 320 IU of vitamin D more than half the RDI.
Vitamin D is vital to help the cells perform its function to obtain optimum wellness. It plays a significant role to make sure that body organs such as the heart, lungs, muscles, bones, and the brain is working efficiently, for the body to fight infection, so as to prevent a more serious health problem.
Though we know, that the best source of vitamin D is through sun exposure at least three times a week for 20 to 30 minutes a day, in order to get your required dose of vitamin D. However, exposure to sunlight may not be possible for others, or getting enough vitamin D from your diet could also be a problem. The reason, many doctors advised taking vitamin D supplements to help sustain vitamin D level in your body.