FROM SUNLIGHT TO FOOD: UTILIZING THE BENEFITS OF VITAMIN D

 

A vital nutrient that is fat-soluble and crucial for supporting general health and well-being is vitamin D. It is sometimes referred to as the "sunshine vitamin," it is distinct from other vitamins in that it may be produced by the body when skin is exposed to sunlight. Vitamin D is vital for human health and is unusual in that it may create in reaction to sunshine.

 

 

Personally, ever since I can remember, I have struggled with a vitamin D deficit. It was so low that I might have easily had a bone anomaly. This discovery led me down a rabbit hole of research on vitamin D and everything linked to it.

Here is what I have written about what I have discovered and personally used to improve my health.

 

The essential part that vitamin D plays in preserving bone health is one of its key purposes. It encourages calcium and phosphorus absorption in the intestines, making sure that these nutrients are available for bone growth and maintenance. Particularly in youngsters, a vitamin D shortage can result in weakening bones, an increased risk of fractures, and diseases including rickets and osteoporosis.

Vitamin D is now known for its impact on the immune system in addition to its involvement in bone health. It helps to improve the body's immunological response to infections and diseases, perhaps lowering the risk of autoimmune diseases and respiratory ailments.

As low vitamin D levels have been linked to mood disorders including depression, recent research also points to a link between vitamin D and mental health. Further highlighting vitamin D's broad relevance in the field of human health are continuing studies into its effects on cardiovascular health and cancer prevention.

 

Vitamin D exists in several forms, with the two primary types being vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). These two forms are biologically active and play essential roles in human health:

VITAMIN D2 (Ergocalciferol):

 Vitamin D2 is mainly obtained from plant-based dietary sources. It is often found in foods like mushrooms exposed to ultraviolet (UV) light and fortified products like plant-based milk.

Supplements: Vitamin D2 supplements are available and are sometimes prescribed to individuals with specific dietary preferences or restrictions.

 

 

VITAMIN D3 (Cholecalciferol):

Vitamin D3 is primarily synthesized in the skin when it's exposed to UVB rays from sunlight. It can also be obtained from animal-based dietary sources like fatty fish (e.g., salmon, mackerel), egg yolks, and beef liver.

Supplements: Vitamin D3 supplements are the most common form used for supplementation. They are considered more effective in raising and maintaining vitamin D levels in the body compared to vitamin D2 supplements.

Both vitamin D2 and D3 undergo similar metabolic processes in the body to become biologically active. They are converted to calcitriol (25-hydroxyvitamin D) in the liver and then to calcitriol (1,25-dihydroxyvitamin D) in the kidneys. Calcitriol is the active form of vitamin D that interacts with various tissues and organs to regulate calcium absorption, support bone health, and influence other physiological functions. While both forms are important, vitamin D3 is generally favored due to its greater effectiveness in raising and maintaining optimal vitamin D levels in the body.

VITAMIN D DEFICIENCY SYMPTOMS

 

Although some people may stay asymptomatic or only suffer minor symptoms, vitamin D insufficiency can show up as a variety of symptoms. The degree of insufficiency and unique circumstances can affect the nature and intensity of symptoms. The following are some typical signs of vitamin D deficiency:

1.)Bone pain and muscle weakness: One of the primary signs of vitamin D insufficiency is bone pain, which is frequently described as a dull ache in the bones and joints. Another symptom is muscle weakness. This happens because vitamin D is necessary for the absorption of calcium, and low amounts can cause brittle bones and weak muscles.

 

2.) Weakness and Fatigue: A vitamin D deficit may result in inexplicable tiredness, poor energy, and an overall feeling of weakness. This might cause problems with regular tasks and lower life quality.

 

3.) Frequently Contracting Infections: Vitamin D helps to enhance the immune system. As a result of a deficit, people may be more vulnerable to infections and diseases, especially respiratory disorders like the common cold and flu.

 

4.) Mood Disorders: Recent studies point to a link between vitamin D insufficiency and mental health issues such as depression and seasonal affective disorder (SAD). Low vitamin D levels can lead to irritation, mood fluctuations, and a higher chance of developing depressive symptoms.

5.) Impaired Wound Healing: The control of several biological processes, including wound healing, is a function of vitamin D. The body's capacity to repair wounds and recover from trauma might be slowed down by deficiency.

 

6.) Children's Bone Deformities: Children may get rickets, a severe form of vitamin D insufficiency. Deformities like bent legs or an oddly shaped head result from this, as well as soft, weak bones, delayed development, and deformities.

 

7.) Hair Loss: Although less often, certain people who are vitamin D deficient may have hair thinning or loss. The health of the hair follicles is affected by vitamin D.

 

8.) Back Pain: Vitamin D insufficiency has been linked to chronic lower back pain, especially when it causes pain in the bones and muscles and is frequently unrelated to an accident or physical strain.

 

9.) Walking Difficulties: A severe shortage may make it difficult to stand or walk owing to muscular soreness and weakness.

IMPORTANT VITAMIN D SOURCES

1.)    Sunlight: Increasing your sun intake is necessary for vitamin D. Before the hours of 10 AM and after the hours of 4 PM are generally safe but it depends on where you live, on your skin tone, and the time of the year. If you living on the equator or it is the summertime in the northern hemisphere or in the Southern hemisphere, you might want to go even earlier than 10 A.m. and later than 4 p.m.

 

 

2.)    Vitamin D supplements: Vitamin D supplements can make a huge in your vitamin D levels overall. You can either get them as vitamin D2 or vitamin D3. Vitamin D3 is more effective in restoring your vitamin D levels.

If you are healthy and on average you are getting anywhere from 600 to 800 international units of vitamin D a day, the higher limits of safe in terms of supplements is approximately 4000 to 5000 international units of vitamin D3 a day.

 

You need to be careful not to overdo it. If you overdo it, you can get vitamin D toxicity, which can now absorb too much calcium and can adversely affect your Kidneys.

 

You will probably notice the toxicity in the form of nausea, vomiting, and excessive urination.

FOODS FOR VITAMIN D

 

Numerous food sources can provide vitamin D, a vital nutrient. While sunshine exposure continues to be the body's major natural source for producing vitamin D, including vitamin D-rich foods in your diet is a crucial strategy to make sure you get all the vitamin D you need each day, particularly if you get little sun. The following foods are excellent sources of vitamin D:

1.) FATTY FISH: The finest natural sources of vitamin D include fatty fish like salmon, mackerel, sardines, and trout. Over the daily required amount of vitamin D for most persons, a 3.5-ounce (100-gram) portion of cooked salmon can deliver about 570 IU (International Units.

 

2.) Cod Liver Oil: With 1,360 IU of vitamin D per tablespoon, cod liver oil is a potent source of the vitamin. However, because cod liver oil contains a lot of vitamin A, it's important to consume it in moderation.

 

3.) Egg yolks: A big egg has around 40 IU of vitamin D in it, which is a very small quantity. Be warned that depending on the chickens' diet, eggs' vitamin D concentration might change.

 

4.) Mushrooms: When exposed to sunshine or ultraviolet (UV) radiation, certain kinds of mushrooms, including shiitake and maitake, can naturally synthesize vitamin D. Mushrooms may contain less vitamin D than those derived from animals, though.

5.) Foods that have been fortified with vitamin D: To assist people in achieving their daily needs, several food items have been fortified with vitamin D. Dairy goods like milk, yogurt, and cheese as well as plant-based substitutes like fortified soy or almond milk are examples of commonly fortified meals. In addition, vitamin D is frequently added to margarine, orange juice, and some morning cereals.

 

6.) Beef Liver: A serving of 3.5 ounces (100 grams) of beef liver contains around 42 IU of vitamin D. It is a plentiful source of additional crucial nutrients.

 

7.) Tofu: Some tofu products are fortified with vitamin D, particularly those labeled as "silken" or "soft" tofu. Check the product's label for vitamin D content. See whether there is any vitamin D on the product label.

Maintaining a balanced and diverse eating pattern is crucial when including vitamin D-rich foods in your diet in order to satisfy all of your nutritional demands. You may create a meal plan that ensures enough vitamin D consumption while enhancing general well-being by speaking with a healthcare professional or nutritionist.