How much do you know about vitamin D? Did you know that another name for it is sunshine vitamin? Because it is produced in the body the minute we are exposed to its light.
It can also be found in some foods and supplements. The following article is about this essential vitamin.
Introducing Vitamin D
Our body needs vitamins and minerals to stay healthy. Some of the nutrients are produced inside of our body but vitamins should be supplied from the food or supplements around us. Vitamin D is one vitamin that can be produced in our body if we are exposed to sunlight for a period of time.
Vitamin D’s roles
Vitamin D has multiple roles in the body, helping to:
Maintain the health of bones and teeth.
Support the health of the immune system, brain, and nervous system.
Regulate insulin levels and aid diabetes management.
Support lung function and cardiovascular health.
Influence the expression of genes involved in cancer development.
Benefits of Vitamin D
Vitamin D is essential for our bones because it regulates the regulation between calcium and the phosphorous in our body. As you know these two minerals are two major ones in our bones. Its deficiency can cause the softness of our bones.
The vitamin also reduces the risk of getting influenza.
Another disease that can have a low risk of happening by having vitamin D is diabetes.
Pregnant women who are deficient in vitamin D seem to be at greater risk of developing preeclampsia and needing a cesarean section. Poor vitamin D status is associated with gestational diabetes mellitus and bacterial vaginosis in pregnant women. It is also important to note that high vitamin D levels during pregnancy were associated with an increased risk of food allergy in the child during the first 2 years of life.
Like everything else too much or too less of vitamin D has its own results, so the amount that should be taken is recommended as followings:
Infants 0-12 months - 400 IU (10 mcg).
Children 1-18 years - 600 IU (15 mcg).
Adults to age 70 - 600 IU (15 mcg).
Adults over 70 - 800 IU (20 mcg).
Pregnant or lactating women - 600 IU (15 mcg).
The food that can supply the vitamin are:
cod liver oil, 1 tablespoon: 1,360 IU
herring, fresh, raw, 4 ounces: 1,056 IU
swordfish, cooked, 4 ounces: 941 IU
raw mushrooms, 1 cup: 786 IU
salmon, sockeye, cooked, 4 ounces: 596 IU
sardines, canned, 4 ounces: 336 IU
fortified skim milk, 1 cup: 120 IU
tuna, canned in water, drained, 3 ounces: 68 IU
egg, chicken, whole large: 44 IU