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 to as “sunshine vitamins”. It is not strictly a vitamin but considered us hormone as its synthesis occurs in a different location.

Recommended Daily Allowance of Vitamin D

• 0 – 12 months             -> 400 IU (10 mcg)
• 1 – 13 years                -> 600 IU (15 mcg)
• 14 – 70 years              -> 600 IU (15 mcg)
• More than 70 years -> 800 IU (20 mcg)

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 the 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.