Vitamin D is one the important Vitamins to maintain of our bones and organs. It is very easily available through sun light.
Cheap and easy Source of Vitamin D
The easiest way to get the complete quota of Vitamin D is through sun exposure in the morning hours for about 15 minutes for light skinned individuals and 25 minutes for pigmented skin.
Food rich in Vitamin D
Seafood : Fish liver oils, such as cod liver oil, Fatty fish species, such as salmon, sardines and tuna. Whole Eggs are a good source of Vitamin D but cholesterol patience should be careful while having whole eggs. Dairy products are rich in Vitamin D. Fortified foods represent the major dietary sources of vitamin D, as very few foods naturally contain significant amounts of vitamin D. Cereals are a good option.
Recommended daily dosage
The exact long-term safe dose of vitamin D is not entirely known. Exposure to sunlight for extended periods of time does not cause vitamin D toxicity.
Vitamin Deficiency can cause
Vitamin D deficiency can result from: inadequate intake coupled with inadequate sunlight exposure, disorders that limit its absorption, conditions that impair conversion of vitamin D into active metabolites, such as liver or kidney disorders, or, rarely, by a number of hereditary disorders. Deficiency results in impaired bone mineralization, and leads to bone softening diseases, rickets in children and possibly contributes to osteoporosis.
How Vitamin D Helps our body and organs
Vitamin D regulates the calcium and phosphorus levels in the blood by promoting their absorption from food in the intestines, and by promoting re-absorption of calcium in the kidneys. It promotes bone formation and mineralization and is essential in the development of an intact and strong skeleton. However, at very high levels it will promote the resorption of bone. Vitamin D affects the immune system by promoting anti-tumor activity.
Boosts Metabolism : Having adequate amount of Vitamin D helps to boosts Metabolism.