Unlocking the Power of Vitamin D: Functions, Food Sources, and Benefits
Vitamin D, also known as calciferol, is a fat-soluble vitamin that plays a crucial role in maintaining healthy bones and teeth. As a prohormone, vitamin D enhances the effects of hormones in the body.
Recommended Daily Allowance of Vitamin D
The recommended daily allowance of vitamin D varies by age and demographic:
– Up to one year of age: 10 micrograms per day
– Children 1-13 years: 15 micrograms per day
– Adolescents 14-18 years: 15 micrograms per day
– Adults 19-50 years: 15 micrograms per day
– Adults 51 and above: 20 micrograms per day
– Pregnant and lactating women: 15 micrograms per day
Food Sources of Vitamin D
Vitamin D can be found in:
– Milk and dairy products
– Cod liver oil and fatty fish varieties
– Egg yolks, cheese, and beef liver
– Mushrooms
– Fortified foods and supplements
Benefits of Vitamin D
Vitamin D has a range of benefits, including:
– Regulating calcium and phosphorus levels to build and maintain strong bones
– Enhancing parathyroid gland function to maintain calcium balance
– Supporting tooth health by mobilizing calcium and phosphorus
– Regulating insulin levels and aiding in diabetes management
– Maintaining lung and heart function
– Supporting immune function and reducing the risk of autoimmune diseases
Deficiency and Excess of Vitamin D
A deficiency in vitamin D can lead to:
– Rickets in children
– Osteomalacia and osteoporosis in adults
– Increased risk of cardiovascular disease, neurological disorders, and autoimmune diseases
Excessive vitamin D can cause:
– Fatigue, nausea, and vomiting
– Forgetfulness and slurred speech
– Digestive problems, dizziness, and confusion
– Frequent urination
Conclusion
Vitamin D is a vital nutrient that plays a crucial role in maintaining our overall health. By understanding its functions, food sources, and benefits, we can unlock its potential and promote well-being.
References:
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
https://www.webmd.com/diet/guide/vitamin-d-deficiency#1
https://www.medicalnewstoday.com/articles/161618#sources-of-vitamin-d
https://my.clevelandclinic.org/health/articles/15050-vitamin-d–vitamin-d-deficiency
https://medlineplus.gov/vitamind.html