Vitamin D: Do You Really Require It

10 July, 2009 No Comment

Essential vitamins are well and fine but most of us think that eating and drinking milk products should keep our body up to date with our daily requirement of calcium!But it doesn’t really work that way!

Vitamin D has various benefits as it keeps the bones and heart healthy and reduces the risk of breast cancer and other cancers too, and these effects are especially prominent in women. It works by acting as a magnet to pull the calcium found in food into your blood for the body to use. You will be surprised to know that more than half of the current women’s population shows a deficiency of Vitamin D!

Surprising facts but very really true!

What does Vitamin D do?
Vitamin D is so essential because it is a fat soluble vitamin, which assists in a major way in absorbing calcium from food that we eat to the bones in our body, thus making the bones healthy and strong. Strong and healthy bones will mean no arthritis problems as well as healthy gums and teeth. Vitamin D is also used to cure back pain as the vitamin helps in strengthening the circular bones of the spinal column.

How much is the average intake for adults and children?
Young women should consume nearly 800 to 1000 IU a day. This can be achieved by taking a daily supplement of Vitamin D or adding a few rich Vitamin D foods to your daily consumption of food. And for people who are already deficient in the necessary vitamin, a daily dose of up to 4000 IU may be indicated.

Please do not take large amounts of vitamins by yourself by self prescription. If you are already taking a supplement then check labels to find out the source and quantity of Vitamin D that you are consuming daily. Get yourself checked over by a doctor and then ask for a prescription for the right amount.

How does it work and where can you get it?
Vitamin D is synthesized in our own body with the assistance of the UV rays from the sun. Too much of exposure will lead to skin cancer or skin ageing prematurely but a daily exposure of 5 to 15 minutes of summer sun on unprotected parts of our body is sufficient to produce the required amount of vitamin D.

Cow’s milk, yogurt and certain dry fruits do contain a little bit of vitamin D hence they should be consumed by adults and children alike. Cod liver oil is another excellent source of vitamin D too. Salmon and Mackerel are also rich in vitamin D. One egg yolk can give you around 20 IU of vitamin D.

Do you have a Vitamin D deficiency?
Deficiency of vitamin D causes rickets in children. In adults it causes a condition called as Osteo-malcia, which causes the weakening of the bones as well as muscles. The deficiency of Vitamin D decreases the absorption of calcium in the intestine of the human body in blood too. Dental decay, weak and brittle teeth and too many cavities are also a common indication of vitamin deficiencies.