Why Vitamin D?
Why Vitamin D?
Vitamin D is a fat soluble Vitamin. It is mostly obtained from UV rays of the sun. Vitamin D is required for bone growth and calcium metabolism. Vitamin D plays an important role in the absorption of dietary calcium from the gut and promotes its deposition in bones. During deficiency of Vitamin D, bones can become thin and brittle. Proper quantity of Vitamin D prevents rickets in children and osteomalacia in adults. Vitamin D along with Calcium also protects elderly from osteoporosis.
Vitamin D is also required by the body for more functions like, modulation of cell growth, neuromuscular and immune function, and reduction of inflammation. Many genes that create proteins are modulated in a part by Vitamin D.
Sources of Vitamin D
Very few foods in nature contain vitamin D. The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils, beef liver, cheese, egg yolks, mushrooms and tofu provides Vitamin D.
Most of the Vitamin D is naturally made by our body when the skin is exposed to sunshine, the UV rays, and is called the Sunshine Vitamin.
How does Vitamin D Deficiency occur?
Dietary inadequacy, impaired absorption and use, increased requirement, or increased excretion are the common causes of any nutrient deficiency. A vitamin D deficiency can occur when usual intake is lower than recommended levels over time, exposure to sunlight is limited, the kidneys cannot convert 25(OH)D to its active form, or absorption of vitamin D from the digestive tract is inadequate. Vitamin D-deficient diets are associated with milk allergy, lactose intolerance, ovo-vegetarianism, and veganism.
Most of us are deficient in Vitamin D mainly because of low exposure to sunlight! How can there be low exposure to Sunlight in India!? The following are the reasons.
- Modern life style and the speedy world produces lot of pollution, this cloud cover reduces UV energy by 60%.
- UV radiation does not penetrate glass, hence travelling in an AC car and exposure to sunshine indoors through a window does not produce vitamin D.
- Sunscreens with a sun protection factor (SPF) of 8 or more appear to block vitamin D-producing UV rays.
What should be done to overcome Vitamin D Deficiency?
If you are diagnosed with Vitamin D deficiency,
- Start with Vitamin D supplement under the guidance of a doctor, as over dosage with lead to Vitamin D toxicity. Supplement is essential as large doses cannot be supplied through food.
- Expose yourself to direct sunlight without using sunscreen lotion for atleast 10 – 15 minutes a day.
- Include food that give Vitamin D on a regular basis.
Uma Maheshwari PS
Dietitian, Happy Living Diet Clinic
+91 99000 46344
