Vitamin D is a fat-souble vitamin that is produced within the body when the skin is exposed to the ultraviolet B rays in the sunlight. The two major forms of Vitamin D are Vitamin D2 and Vitamin D3.

It is essential for healthy bone and strengthens the immune system of the body. Vitamin D also helps prevent cancer.

Benefits of Vitamin D

Vitamin D helps to regulate the level of calcium and phosphorous in the body. It helps to build strong bones and strong teeth. It also prevents Osteoporosis, a disease that makes your bone very prone to fracture.

When the level of calcium in the blood reduces, the body moves calcium from the bones to the blood. This results in loss bone mass. Vitamin D helps the body absorb calcium from the food. Without the consumption of this vitamin body can not absorb calcium.

Vitamin D also helps your body build a strong and healthy immune system. It helps prevent prostrate, colon or breast cancer. It also prevents Osteoarthritis and slows down the progression of it in patients already suffering from the disease.

Consumption of Vitamin D

Excess of Vitamin D:- Your body usually throws away Vitamin D if in excess. However, if you take external dosage of it in excess, it might cause loss of appetite, headaches, diarrhea or constipation, nausea, fatigue. It might also weaken the bones, as the body will start absorbing to much calcium, which will accumulate in soft tissues.

Deficiency of Vitamin D:- Rickets, a bone disease commonly seen in children, is caused due to the deficiency of Vitamin D. Lack of this vitamin can also increase the risk of Osteoporosis. It may also lead to vomiting, diarrhoea, insomnia, nervousness and muscle twitches.

Sources of Vitamin D

Sunlight is the biggest source of Vitamin D. Fortified food such as margarine and milk, are also good supplements of this vitamin. Other dietary supplements rich in Vitamin D are eggs and oily fishes such as salmon, tuna.

The major source of Vitamin D through diet for vegetarians are fortified food, soymilk.

Dosage

30 minute of exposure to sunlight early morning or late after afternoon two or three times a week can supply you enough amount of Vitamin D your body requires. It is not only your skin and bones that require Vitamin D, your retina requires it too. Therefore, it is better if you do not wear any sunglasses for this period. However, avoid stepping out in the sun without protection between 11 AM and 3 PM. People, especially those over 50 years, who do not generally step outdoors during daytime, must consider taking Vitamin D supplements after consulting a doctor.

vitamin c