Vitamin D is one of the several fat-soluble vitamins.
It is unique from other vitamins since the body can make its vitamin D from sunlight exposure.
Vitamin D has additional roles in the human body besides being a nutrient.
It is a prohormone and regulates hormones and the immune system.
Unless food is fortified with vitamin D, it is typically a poor source of the vitamin.
There are few vitamin D rich foods.
Vitamin D is also essential for the bones because it helps with calcium absorption.
Deficiencies in vitamin D can cause problems with the skeletal system, mainly the softening of bones (osteomalacia) or abnormalities in bone development (rickets).
Symptoms of vitamin D deficiency can be subtle or vague and may go unnoticed without blood work specifically to check levels.
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The Symptoms Of Vitamin D Deficiency May Include:
Those most vulnerable to vitamin D deficiencies are people who live in regions with less sunlight exposure (northern areas), people with deeper skin tones, individuals who eat low-fat diets, and people who take weight loss medications or steroids (corticosteroids).
Vitamin D aids in cell replication and may have a role in the development of autoimmune diseases.
The Recommended Daily Allowance (RDA) for vitamin D is 600 international units (IU) daily.
The Daily Value (DV) is 400 IU/day.
Top 10 Vitamin D Foods, Rich Sources With Their RDAs And DVs
In addition to acquiring vitamin D from sunlight, eat two sources of vitamin D rich foods each day.
Major Health Benefits Of Adequate Vitamin D Doses
Better Weight Management
Deficiencies in vitamin D are related to obesity and difficulties losing excess weight.
According to one study, women with higher levels of vitamin D who ate a calorie-controlled diet lost more weight than women who were vitamin D deficient but ate a diet with comparable calories.
Currently, it is not clear whether the vitamin D deficiency contributes to obesity or obesity contributes to the deficiency.
The overall message is, if you are struggling to lose weight, you may want to have your vitamin D levels checked.
Nervous System Function And Cancer
According to study results, people with lower vitamin D levels tend to perform poorly on standardized tests, have worse decision-making skills, and experience difficulties on tasks require more attention and focus.
Also, studies have shown that adequate vitamin D levels can reduce the risk of cancer, especially breast, and colorectal cancers.
Improved Bone And Muscle Health
Consuming foods rich in vitamin D is critical for calcium absorption and improves bone strength and density.
Vitamin D may play a role in maintaining healthy muscles.
Older adults who have adequate vitamin D intake tend to be more active, have better muscle strength, and are less likely to experience falls.
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