Vitamin D Foods – Benefits, Sources, & Deficiencies

• Vitamin D benefits

• Effects of Vitamin D deficiency

• Symptoms of vitamin D deficiency

• Sources of vitamin D

• Risks

• Takeaway

Human body generally responds to sun exposure by producing vitamin D. A person can increase their vitamin D intake by consuming particular vitamin D rich foods or taking supplements. For having strong bones and teeth, vitamin D is always necessary. In addition, it performs several other crucial functions in the body, like controlling immunological response and inflammation. Despite its name, vitamin D is actually a hormone or prohormone rather than a vitamin. Here we explore some of the benefits of vitamin D, the effects of insufficient vitamin D intake on the body, and tips for increasing vitamin D intake.

Vitamin D benefits

To maintain optimal blood levels of calcium and phosphorus, which are required for proper bone mineralization, vitamin D stimulates intestinal calcium absorption. Children who are vitamin D deficiency may develop rickets, which causes the bones to weaken and give the impression of having bowlegs. Similar to children, adults who lack vitamin D get osteomalacia, or a weakening of the bones. Muscle wasting and low bone density are few of the effects of osteomalacia.

Osteoporosis is another long-term vitamin D deficiency symptom that can also happen.

A sufficient vitamin D consumption may boost healthy immune function and reduce the risk of autoimmune disorders. According to research, vitamin D is crucial for immune system health. The development of autoimmune diseases like diabetes, asthma, and rheumatoid arthritis are thought to be associated with long-term vitamin D insufficiency, although further study is required to prove this association. Vitamin D has been found to improve human cells' immunological responses in test-tube investigations, but these results have not been confirmed in carefully controlled human trials.

Effects of Vitamin D deficiency

Despite the fact that the body can itself produce vitamin D, some people are more susceptible to a deficit compared to others. The following factors can have an impact on this:

1. Skin pigmentation: The body's capacity to absorb ultraviolet B (UVB) radiation from the sun is decreased by skin pigmentation. Absorption of Sunlight is very necessary for the skin to synthesize vitamin D.
2. Lack of exposure to the sun: People who reside in northern latitudes, in heavily polluted areas, who work night shifts, or who are housebound should try to get as much vitamin D from food sources as they can.
3. Breastfeeding: The American Academy of Pediatrics advises giving 400 international units (IU) of oral vitamin D to every breastfed infant each day.
4. Older people: With aging, the skin's capacity to manufacture vitamin D declines. Older people may stay indoors often too.
5. Those who are unable to absorb fat: Because vitamin D is a fat-soluble vitamin, intake is reliant on dietary fats being absorbed by the gut. Conditions that restrict this absorption of fat can reduce dietary vitamin D intake.
6. Obese individuals: Excessive body fat may prevent the body from properly absorbing vitamin D from the skin.

Following a gastric bypass, a major portion of the upper intestine which absorbs vitamin D is bypassed. A deficit could be the cause of this bypass.

Symptoms of vitamin D deficiency

Most people who are vitamin D deficient don't exhibit any symptoms. However, a prolonged deficiency can cause hyperparathyroidism, a condition in which the parathyroid glands produces an unbalanced hormone that enhances the blood calcium levels, and hypocalcemia, a condition in which there is not sufficient calcium in the body.

Secondary symptoms due to these illnesses include:

• Bone fragility, especially in older adults
• Osteoporosis
• Bone pain
• Fatigue
• Muscle twitching
• Muscle weakness
• Myalgias, or muscle pain
• Arthralgias, or joint stiffness

If vitamin D deficiency lasts for a long time, consequences could be:

• Cardiovascular issues
• Autoimmune conditions
• Infections and neurological conditions
• Pregnancy-related issues
• Certain malignancies, such as those of the breast, prostate, and colon

Sources of vitamin D

The majority of vitamin D that people consume can usually be obtained with the exposure to sunlight. However, several people, including those who are at more risk of developing vitamin D insufficiency, cannot completely rely on exposure to sunshine for the production of vitamin D. Everyone can get benefit from intaking vitamin D pills throughout the winter, when the sun is less intense.

Vitamin D foods are:

• Fatty fish, like salmon, mackerel, and tuna
• Egg yolks
• Cheese
• Beef liver
• Mushrooms
• Fortified milk
• Fortified cereals and juices

Risks

The maximum amount of vitamin D that is advised for adults is 4,000 IU per day, according to medical professionals. The NIH notes that vitamin D toxicity at intakes below 10,000 IU per day is uncertain. The very common reasons for vitamin D intoxication are improper supplement dosage and bad prescriptions. Hypercalcemia, or an extremely high blood calcium level, can be due to excessive vitamin D use. This may cause blood vessels, kidney, lungs, heart, and bone structures to harden and calcify. Hypercalcemia can be fatal, thus it needs to be treated very away. Headaches and nausea are two of the most typical effects of too much vitamin D. But excess vitamin D can also result in the following:

• Loss of appetite
• Dry mouth
• A metallic taste
• Vomiting
• Constipation
• Diarrhea

The FDA does not regulate the safety or purity of supplements in the same manner that it usually regulates pharmaceuticals, so consumers who use supplements should be very careful when choosing their brand. The simple and easiest key to illness prevention and good health is having a balanced diet and regular eating habits. Having a diet rich in several nutrients is preferable.

Takeaway

The sun exposure causes the body to create vitamin D. Vitamin D is also included in a lot of foods and supplements. This vitamin is very crucial for healthy bones, teeth, and immune system function. Calcium deficiency disease and hyperparathyroidism, a hormonal imbalance that increases the blood calcium levels, can both be due to vitamin D insufficiency.