VITAMIN-D (Sources,benefits,Deficiency,Overdose)

VITAMIN-D: Any of fat-soluble vitamins.Steroid vitamin which helps in the intestinal absorption and metabolism of calcium and phosphorus. It is also commonly know by the name SUN VITAMIN,because it is produced as a result of sunlight exposure.It is the vitamin which our body can make directly form sunlight exposure otherwise other vitamins are taken orally through foods or supplements. When our skin is exposed to sunlight our skin produces a pro hormone which is called as Vitamin-D. This vitamin helps our body to absorb calcium from our body and in result strengthen our bones and teeth and also builds our immune system. This vitamin stores in our body for short time as it breaks down very fast and you may feel shortage of vitamin D in your body in form of pain in your body or toothache or back pain.

SOURCES OF VITAMIN-D:

The main sources of vitamin-D are:

1. Milk(fortified)
2. Cheese
3. Butter
4. Fish fat
5. Whole egg/egg yolk
6. Salmon
7. Cod Liver Oil
8. Shark Liver Oil
9. Orange Juice
10. Mushrooms
11. Shrimps
12. Soy Milk
13. Cereal and Oatmeal
14. Liver

BENEFITS OF VITAMIN-D:

There are too many benefits of vitamin-D. Some of them are mentioned as below:

1. It helps in absorption of calcium and phosphorus.
2. It helps in building strong immune system.
3. As it helps in absorption of calcium so it makes bones and teeth strong and helps to fight Osteoporosis.
4. Helps in fighting flue which is very common among all group of ages.
5. It prevents colon.
6. it prevents prostate.
7. It helps in prevention of breast cancer.
8. It helps from high blood pressure.
9. It also helps from sclerosis( a condition in which body's immune system mistakenly attacks the body soft tissues)
10. It also reduces the chances of heart diseases.
11. It reduces the depression levels. A study has shown that those depression patients who were given the Vit-D supplements were recovered very fast and it helps in reducing their anxiety levels too.
12. It helps in weight loss too. As the high intake of vitamin-d and calcium levels suppresses the appetite consumption which results in the weight loss.

DEFICIENCY:

First of all we will focus on the reasons of the deficiency of Vit-D Then the results of deficiency of Vit-D.

• The first most important reason of deficiency of Vit-D in our body is less exposure to sunlight. So the result is that our body fails to produce it.Expose your body to sunlight so that it helps your body to produce that hormone but too much exposure to sun is also not good it may lead to skin cancer.
• The second most important  factor is SUNSCREENS.Now a days almost every one is wearing sunscreen lotions all the time they go out in the direct sun exposure. As sunscreen is used to protect skin from dangerous radiations coming from the sunlight but it also stops the production of Vit-D. So make sure that you don't put sunscreen for at least half an hour a day so that your body gets sunlight.
• Third most important factor is dark skin complexion.Those who have dark skin complexion means that their skin have high melanin levels which means they will have less vit-D as it cannot absorb maximum light.
• Fourth one is that category of people who don't spend much time outdoor and stay inside their homes or offices for longer period of time. They build the deficiency of Vit-D.

SYMPTOMS OF VITAMIN-D DEFICIENCY:

The symptoms are very common and you may feel in every day routine in your life:

• All time tiredness
• Pain in whole body
• Feeling weakness all time
• Feeling difficulty while going upstairs.
• Feeling difficulty while sitting on the floor.
• Back pain

DIAGNOSIS:

The doctor may recommend for the blood test or he may suggest the X-Rays report to check the strength of  the bones

HIGH LEVEL OF VITAMIN-D :

 If you take above levels of vitamin -d it may cause very severe conditions:

• Increased calcium absorption
• Poor appetite
• High levels of toxicity
• Nausea
• Vomiting
• Stomach Pain
• Diarrhea
• Constipation
• Increased thirst
• Weight loss
• Kidney Failure
• Pancreas cancer
• softening of bones

COMMON DISEASES:

• Rickets in children
• Osteoporosis(commonly found in women)
• Back Pain

RECOMMENDED IUs FOR VITAMIN-D:

Children and Teens: 600 IU

Adults Up to age 70: 600 IU

Adults over age 70: 800 IU

Pregnant/Breastfeeding mothers: 600 IU