Vitamin D - Usage To Improve Body
Vitamin 'D' is commonly known as 'Sunshine Vitamin'. It is due to that skin makes Vitamin 'D' when it is exposed to sunlight. Getting enough vitamin D is important for optimal health. It helps maintain strong and healthy bones, immune system and help in many harmful conditions.
Vitamin D belongs to the family of fat soluble vitamins, which include Vitamin A,D,E and K. These vitamins are absorbed well with fat and are stored in Liver and fatty tissues. There are two forms of Vitamin D in the diet.
1) Vitamin D2 - Found in Plant foods like mushrooms.
2) Vitamin D3 - Found in Animal foods like salmon, cod and egg yolks.
However, Sunlight is the best natural source of Vitamin D. The UV (Ultra Violet Rays) from sunlight convert Cholesterol in the skin into Vitamin D3. Before body can use dietary vitamin D, it must be activated through a series of steps.
First, lever converts Vitamin D into the storage form of Vitamin D. This is the form that is measured to Blood tests. Later, storage form is converted by kidneys to active form of Vitamin D used by the body.Quite interestingly, D3 is twice as effective at raising blood levels of Vitamin D as Vitamin D2.
The main role of Vitamin D is to manage blood levels of calcium and phosphorus which are important for healthy bones. It also aids to immune system and may reduce risk of heart disease and certain cancers. A low Blood level of Vitamin D is linked to greater risk of falls and fractures, multiple sclerosis, several cancers and even death. Current studies suggests that consuming 400-800
IU (10-20 mcg) of Vitamin D should meet the needs of 97-98% of healthy people. Vitamin D needs depend upon the age, skin color, current blood vitamin D level, sun exposure and more.
Vitamin D deficiency can only be discovered through blood tests that measure storage of levels of storage vitamin D, known as 25 (OH) D. Following values determine Vitamin D status -
- Deficient - Levels less than 12 ng/ml.
- Insufficient - Levels between 12-20 ng/ml.
- Sufficient - Levels between 20-50 ng/ml.
- High - Levels more than 50 ng/ml.
Blood tests are the only way to know the Vitamin D levels deficiency. Following are the items which can improve deficiency of Vitamin D to a great extent -
1) Spend time in sunlight
2) Eat Mushrooms.
3) Include egg yolks in your diet.
4) Consume fatty fish and sea food.
5) Take supplement tested on quality and purity.
6) Take fortified foods like Ready to eat cereals, milk, orange juice, certain types of yogurt, Tofu.
7) Try UV (Ultra violet) -B radiation lamp though they are costly.
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Vitamin D belongs to the family of fat soluble vitamins, which include Vitamin A,D,E and K. These vitamins are absorbed well with fat and are stored in Liver and fatty tissues. There are two forms of Vitamin D in the diet.
1) Vitamin D2 - Found in Plant foods like mushrooms.
2) Vitamin D3 - Found in Animal foods like salmon, cod and egg yolks.
However, Sunlight is the best natural source of Vitamin D. The UV (Ultra Violet Rays) from sunlight convert Cholesterol in the skin into Vitamin D3. Before body can use dietary vitamin D, it must be activated through a series of steps.
First, lever converts Vitamin D into the storage form of Vitamin D. This is the form that is measured to Blood tests. Later, storage form is converted by kidneys to active form of Vitamin D used by the body.Quite interestingly, D3 is twice as effective at raising blood levels of Vitamin D as Vitamin D2.
The main role of Vitamin D is to manage blood levels of calcium and phosphorus which are important for healthy bones. It also aids to immune system and may reduce risk of heart disease and certain cancers. A low Blood level of Vitamin D is linked to greater risk of falls and fractures, multiple sclerosis, several cancers and even death. Current studies suggests that consuming 400-800
IU (10-20 mcg) of Vitamin D should meet the needs of 97-98% of healthy people. Vitamin D needs depend upon the age, skin color, current blood vitamin D level, sun exposure and more.
Vitamin D deficiency can only be discovered through blood tests that measure storage of levels of storage vitamin D, known as 25 (OH) D. Following values determine Vitamin D status -
- Deficient - Levels less than 12 ng/ml.
- Insufficient - Levels between 12-20 ng/ml.
- Sufficient - Levels between 20-50 ng/ml.
- High - Levels more than 50 ng/ml.
Blood tests are the only way to know the Vitamin D levels deficiency. Following are the items which can improve deficiency of Vitamin D to a great extent -
1) Spend time in sunlight
2) Eat Mushrooms.
3) Include egg yolks in your diet.
4) Consume fatty fish and sea food.
5) Take supplement tested on quality and purity.
6) Take fortified foods like Ready to eat cereals, milk, orange juice, certain types of yogurt, Tofu.
7) Try UV (Ultra violet) -B radiation lamp though they are costly.
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