Vitamin D ! Benefits, Sources,Vitamin D Rich Food & Supplement

Vitamin D: Vitamin D is a fat-soluble nutrient that is naturally present in very few foods and added to others. It is produced endogenously when UV-rays from sunlight strike the skin and trigger vitamin D synthesis. It must go two hydroxylations in the body for activation. It is sometimes referred as “sunshine vitamins”. It is not strictly a vitamin but considered us hormone as its synthesis occurs in the different location.Vitamin D


Sources of Vitamin D


  • Cod liver oil, swordfish, salmon, Tura, Milk, yogurt, Liver, Beef, Egg, Cereal, cheese, Orange juice.
  • Sun exposure: Ultraviolet radiation with wavelength 290 – 320 nanometers penetrates the uncovered skin.
  • Supplement: Fortified food with 10 DIU/100 ml supplies vitamin D through the supplement.


Importance of Vitamin D


  • Promotes calcium absorption in the gut.
  • Maintains adequate scrum calcium and phosphate concentration to enable normal mineralization of bone.
  • Prevent hypocalcemic tetany.
  • prevents thin, brittle, mishappen bones.
  • In older adults, prevents osteoporosis.
  • Prevent osteomalacia.
  • Increase absorption of calcium, iron, zinc, magnesium, phosphate in intestine.

Deficiency Risks of Vitamin D


  • Rickets - soft, weak, deformed, lorry bones called bow legs.
  • Thin and brittle bones.
  • osteoporosis.
  • Osteomalacia.
  • Reduce bone mineral density.
  • Cancer.
  • Diabetes.
  • Skin pigmentation.

Toxicity: (more than 1250 µg) of Vitamin D


  • Hyperparathyroidism.
  • Hypercalcemia.
  • Anorexia
  • Nausea.
  • Vomiting.
  • Polyuria.
  • Polydipsia.
  • Pruritus.
  • Renal failure.
  • Azotemia.
  • Metastatic calcification.
  • Urinary cast.