Much has been said about the importance of vitamin D, especially in relation to bone health. But that’s not all, Vitamin D is an essential vitamin that is required to perform many vital functions of the human body. All health experts and doctors recommend a vitamin D test at least once every six months. In India, medical experts have witnessed a sudden rise in Vitamin D deficiency Cases – estimated between 70% and 85%. Also known as the “sunshine” vitamin, Vitamin D is a unique vitamin that is produced in our skin in response to sunlight. Yes, sunlight. But due to the months-long pandemic, we were all pushed inside. Vitamin D is linked to bone health, and recent scientific evidence has shed light on its role beyond bone health, bringing it to center stage in overall health. Vitamin D acts like a hormone or a prohormone in our body which makes focusing on it all the more important for us.
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What is Vitamin D?
For the human body, there are two important forms of vitamin D – vitamin D2 (also known as ergocalciferol) and vitamin D3 (also known as cholecalciferol). Vitamin D2 is obtained from dietary plant sources and oral nutritional supplements, while Vitamin D3 is primarily obtained from exposure of the skin to ultraviolet radiation b (UVB). Vitamin D plays an important role in the regulation and absorption of essential minerals such as calciumAnd magnesium and phosphate in the body. There are many signs and symptoms of vitamin D deficiency. One must watch for these signs and symptoms.
Read also: 22 vitamins and minerals you didn’t know your body needed
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What happens when your vitamin D is low? | Signs of vitamin D deficiency
Frequent infections and low immunity. Vitamin D has a direct role in fighting infections, in particular Cold and flu. We saw evidence of this in the recent COVID pandemic, which is also associated with respiratory infections.
Vitamin D helps improve calcium absorption and thus protects our bones from losing mass.
Depression is also a symptom of vitamin D deficiency. While low vitamin d may not be the cause, some studies have shown iAn improvement in symptoms of depression Seen with vitamin supplements.
Fatigue, fatigue and loss of sleep can be due to a low level of Vitamin D in the body.
Read also: How much vitamin C is too much vitamin C? The expert reveals
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Health benefits of Vitamin D
1. Bone and muscle health
As we know, Vitamin D is known to promote bone health. but how? Vitamin D aids in the absorption of both calcium and phosphorous, both of which are essential bone health and growth. Moreover, it maintains the proper balance between calcium and phosphorus.
2. It keeps you happy (helps manage depression)
While Vitamin D is an important nutrient for overall health, it is also known to improve mood. According to a recent study, vitamin D aids in the production of serotonin and melatonin, which are known for their ability to manage mood and the sleep cycle. Vitamin D supplementation It showed improvement in some symptoms of depression but not to the point of making it a cure.
3. It strengthens immunity
The active form of Vitamin D helps Improving immunity. It regulates innate immunity and thus protects against infections. During the COVID pandemic, we’ve seen the role of vitamin D in protecting and helping with treatment. Various studies have indicated the protective effects of vitamin D and respiratory function.
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4. Control diabetes
Vitamin D is associated with maintaining the proper function of insulin-producing beta cells in the pancreas as well as improving insulin sensitivity. In the event of a deficiency, the opposite occurs, which increases the risk Type 2 diabetes.
5. Manages your blood pressure level
Unstable blood pressure levels are a major risk factor for cardiovascular disease. Recent clinical and observational studies have shown that vitamin D has a positive role in… Managing blood pressure levels through metabolic pathways.
6. Heart health
Our heart is a muscular organ. Vitamin D, as we know, keeps our muscles healthy and strong. A new study by international researchers has found that a diet rich in vitamin D may help improve heart health. The results of the study, which were published in the Journal of Human Nutrition and Dietetics, indicated the intake of foods High in Vitamin D May have cardioprotective effects.
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7. It may prevent cancer
Colon and breast cancer have been associated with low vitamin D in observational studies. A meta-analysis of 16 prospective studies indicated an 11% lower incidence of cancer, possibly because the vitamin supports cell differentiation and inhibits proliferation. Vitamin D has been found to play a role in the precipitation of autoimmune diseases such as MS (multiple sclerosis).
Read also: 5 foods rich in vitamin K that you should add to your diet
Natural Sources of Vitamin D:
Sunlight is a natural source of Vitamin D. The National Institute of Nutrition recommends spending at least 20 minutes in the morning sun. Walk in the sunshine, read a book outdoors, or just sunbathe, but be sure to get your share.
Very few foods rich in vitamin D. While fatty fish is the best source, salmon, tuna, and sardines are excellent sources. Egg yolks provide a large amount of vitamin D. Vegetarian sources of vitamin D are few. You can add mushrooms, milk, yogurt, tofu, soybeans, and cheese.
Noticeable: Supplements should only be taken under a doctor’s supervision because an overdose of vitamin D may lead to toxicity.
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