Sunlight is an essential source of Vitamin D. However, to ensure sufficient levels of the vitamin in your bloodstream you can consume certain supplements and food products. Vitamin D3 and Vitamin D2 supplement best known to help maintain Vitamin D levels in your bloodstream. While food products like fatty fish, such as salmon, mackerel and tuna, orange juice, soymilk, cereals, cheese, mushrooms, cod-liver oil, sunflower seeds and egg yolks, are rich sources of Vitamin D.
Despite being endowed with plentiful sunlight, Vitamin D deficiency is rampant in India. As per research studies carried out in recent times, almost 65 to 70 percent of Indians are suffering from Vitamin D deficiency. Considering this, it is important for Indians to understand the need and the benefits of the sunshine vitamin.
The sunshine vitamin has numerous important functions. Some of them are:
- Adults, as well as children, require a certain amount of Vitamin D in their blood. Vitamin D is vital for strong teeth and healthy bones. It helps the body in calcium absorption, and aids in the regulation of phosphate and calcium levels. Maintaining sufficient levels of Vitamin D are linked to the prevention of osteoporosis.
- The sunshine vitamin also acts as a hormone and is essential for the stable functioning of the brain. It is also vital in ensuring good health of blood vessels in the body.
- Studies in recent times have concluded that Vitamin D plays a crucial role in the prevention of heart diseases, ensures good health of a respiratory and immune system, as well as works towards maintaining breast health.
Ideal Vitamin D levels
According to the Indian Council of Medical Research (ICMR), a daily supplement of 400 IU/day of vitamin D is necessary for Indians with minimal exposure to sunlight.
There is a growing consensus supported by research, which suggests that we need to consume up to 1,000 IU of Vitamin D to ensure maintaining the required levels in the blood. Many times, doctors recommend maintaining higher levels of Vitamin D depending on your body needs. Therefore, it is essential to take the advice of a doctor before starting supplements for Vitamin D.
Risks of D-deficiency
In adults, deficiency of Vitamin D is concluded when the blood level is less than 50nmol/L. In children, Vitamin D deficiency is considered when the blood levels show the vitamin content 25 nmol/L or below. When suffering from a D-deficiency, the body is unable to absorb and maintain the levels of calcium and phosphate. When these minerals are too low in the bloodstream, other hormones work towards releasing them from the bones into the bloodstream to regulate the levels. Vitamin D deficiency in adults affects both the bone, as well as heart health. In children, the deficiency can lead to rickets, which is a progressive weakening and softening of the structure of the bones.
Enhancing Vitamin D in your body
After understanding the benefits of Vitamin D and risks involved when deficient in Vitamin D, it is easy to understand why it is essential for you to pay attention to its levels in your body.
We offer you a few tips to enhance the Vitamin D levels below:
Several food products are naturally rich in Vitamin D. These foods include fish, cod liver oil, fortified orange juice, fortified milk, and cereals. Several dairy products including curd, butter, cream, and cheese are also rich in Vitamin D.
It is known that the main source of Vitamin D is sunlight. However, Indians are increasingly restricted to closed spaces with zero to little exposure to sunlight. Daily exposure to the sun for 10 to 15 minutes is sufficient for the human body to produce a healthy amount of Vitamin D.
Nowadays, a wide range (depending on the IU levels) Vitamin D supplements are available in the market. If you are unable to get an adequate amount of sunlight or include Vitamin D-rich food products in your diet, supplements are a great choice to opt for. However, it is essential to let your doctor decide the range and frequency of consuming the supplement to ensure proper Vitamin D levels.