Benefits Of Vitamin D And Vitamin D Supplements

Vitamin D is a fat soluble vitamin, which is also referred to as calciferol. It is found in small amounts in foods. The majority of this vitamin is synthesized endogenously (inside the body) by the body, by the exposure to the ultra violet rays of the sun. Vitamin D is associated with the maintenance of calcium and phosphorus levels in the blood. It helps in the formation of strong bones, by enhancing the absorption of calcium. Deficiency of vitamin D results in thin and brittle bones, which are referred to as rickets in children. It also decreases the risk of fractures and bone deformities. Individuals who stay in areas with limited sunlight are more prone to such bone ailments. Vitamin D foods regulate the growth and activity of cells, thereby keeping them healthy. It also prevents the incidence of chronic diseases, such as ovarian cancer, type 2 diabetes, osteoporosis, hypertension, breast cancer, cardiac diseases and colon cancer.

Good Food Sources For Vitamin D

Milk, salmon, shrimp, sardine, eggs and cod are excellent sources of vitamin D. About four servings of broiled or baked sockeye salmon provide 739.37 IU of vitamin D. These are more concentrated with vitamin D, in comparison to other salmons, due to their intake of zooplankton and phytoplankton. Both the phyto and zooplankton derive a lot of vitamin D from sunlight. Fortified foods, such as cereals, margarine, milk powder and milk are also good sources of vitamin D. Liver and liver products are good sources of vitamins D and A. Cheese, egg yolk and beef liver contains small amounts of vitamin D. Yoghurt and orange juice are fortified in some countries with vitamin D.

Vitamin D is a stable compound and is not affected by heat or storage conditions. Vitamin D deficiency is associated with obesity. Vitamin D is a fat soluble vitamin, which is seen in the adipose tissue. This makes it unavailable for the metabolic processes of the system. The absorption of vitamin D is also affected by the amount of dietary fat. Certain conditions that result in poor absorption of fat are gall bladder problems, Crohn’s disease, cystic fibrosis, celiac sprue, liver disease and surgical removal of the stomach.
Excessive intake of vitamin D in the diet results in toxicity. Typical symptoms of toxicity include vomiting, nausea, renal failure and high blood pressure. It is a life threatening situation, and is especially not recommended for individuals with hyperparathyroidism or over activity.