We all have learned about A, B, C, and D’s at school and in our home. As we grow, the essential vitamins, A, B, C, D, etc. are the ones that we encounter, most especially with the foods that we eat. These vitamins have countless benefits and you must know all of which. If you would like to do so, continue reading on to this article. The benefits of Vitamin D, in general, is amazingly good and quite surprising because it has a lot to do with our health.
What is Vitamin D?
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Actually, the vitamin D is not a vitamin at all, it is a hormone. Its vitamin D term is just used to collectively refer it to a cluster of fat-soluble steroids which are produced by the skin once it comes in contact with the sun.
Vitamin D, as a group of fat-soluble steroids, helps in absorbing phosphate and calcium in the intestine. Not like any other vitamins, the vitamin D cannot be obtained in foods. Its main source is prepared by our very own body with the help of course, of the sunlight. The body may synthesize the vitamin D that has suitable contact with the sun.
People that have ample exposure to the sun do not actually need any supplements of vitamin D. This is since the sunlight already promotes enough vitamin D for their body.
Forms of Vitamin D
There are actually five (5) vitamin D forms. Furthermore, these forms are collectively termed as calciferol.
Vitamin D 5 –this form of vitamin D is actually made up of 7 dehydositosterol. This is actually one of the best in all the forms of vitamin D.
Vitamin D 4 –this form of vitamin D is actually a dihydroegocalciferol.
Vitamin D 3 –this form of vitamin D is formed in our skin when the dehyrocholesterol reacts to the ultraviolet rays. Usually, a human needs ten to fifteen minutes of exposure to the sun at least once or twice every week.
Vitamin D 2 –this is made out of ergosterol. Furthermore, this is being produced in invertebrates, plants, and fungus in response to the sunlight. Some vertebrates, like us humans, cannot produce this form of vitamin D.
Vitamin D 1 –this form of vitamin D is actually a molecular compound of the ergocalciferol that has lumisterol.
In all of these forms of vitamin D, the Vitamins D 2 and D 3 are the most significant forms. Even though vitamin D we call it a vitamin, it isn’t actually an essential dietary fiber. This is because it is synthesizable in sufficient amounts by most living things (mammals). However, there is an exception because the dogs and cats aren’t allowed to consume it.
Sources of Vitamin D
Actually, there are three (3) various ways to get the Vitamin D, in food, supplements, and in sunlight. If you don’t really spend enough time outdoors or you’re not getting an adequate amount of sunlight, you need to take supplements. This is to fill in your shortage of vitamin D. Here are some foods that you can consume that are rich in Vitamin D 3:
– 12 IU : Swiss cheese
– 25 IU : Eggs
– 40 IU : Cereals
– 98 IU : Low Fat Milk
– 100 IU : Orange Juice
– 100 IU : Soy Milk
– 200 IU : Tuna
– 230 IU : Salmon
*(IU= International Unit =0.025 milligrams)
Vitamin D Deficiency Symptoms
The symptoms of deficiency in vitamin D are often nonspecific and vague and they are often neglected by many. Some people actually have no indications for such, only general aches and the feeling of tiredness. However, this condition is just as disruptive in the body as some other types of vitamin deficiency. Moreover, the lack of vitamin D is more often recognized in more severe cases with certain deformities in the bone.
Here are some of the symptoms Vitamin D deficiency:
– Bone pain that occurs in the lower back, pelvis, hips, feet, and thighs.
– Moderate to painful pressure on the bones.
– Muscle weakness.
– Severe weakness and pain.
Benefits of Vitamin D: Why you must take it?
Here are some of the best benefits of vitamin D in our body:
– Prevents cancer by controlling the abnormal multiplication of cancer cells in the body.
– Secures the immune system to give protection against flu and cold.
– Helps in improving the sight.
– Optimizes the ability of the body to absorb the important nutrients for weight loss.
– Improve the mental sharpness. Those who consume more vitamin D have sharper memory.
– Improves the kidney function.
– Helps in differentiating the cells. Moreover, it also helps in insulin secretion and fighting depression.
– Regulates the blood pressure level and reduce tension and stress.
– Provides calcium balance in the body and prevent arthritis.
– Helps prevent osteomalacia, which causes brittle bones and weakness in the muscular system.
– It helps in making the intestine absorb more nutrients, phosphorus, and calcium.
Vitamin D really works wonders to our body. This is why it is important to gain or acquire this amazing essential vitamin. Not only to the healthy foods that we eat every day, but to also giving time to go outdoors. As we all know, natural way is better than chemical usage.