Today we would talk about Vitamin D and calcium. Vitamin D also called as SUNSHINE VITAMIN. Nevertheless, we all know the relation between vitamin D and calcium.
Role of Vitamin D in our body:
- Absorbs calcium.
- keep bones healthy.
- keep depression at bay.
- boost the immune system. Its role in this COVID pandemic in helping to boost immunity is evident.
- reduce the risk of heart diseases.
- maintains health of nervous system and the brain.
Daily recommended doses of Vitamin D:
It depends usually on age. But usually, it is 15mcg (600IU).
Doses increases as age advances above 70 years to 20 mcg
Do we need more vitamin D in winter?
As we all know the body makes vitamin D when skin is directly exposed to the sun, and most people meet at least some of their vitamin D needs this way. In winters, we tend to go out less. Also during the cloudy days, shade, and having dark-colored skin also cut down on the amount of vitamin D the skin makes. So at such time, it becomes necessary to fortify it.
Which are foods high in Vitamin D?
Very few foods have natural vitamin D esp if you are vegan. But fortunately with have some fortified foods with it. Some of them are:
- Cow’s milk…it contains calcium, phosphorus and riboflavin.
- cereals and oatmeals.
- fruits like orange juice.
- cheese, cottage cheese called paneer. It is rich source of vitamin D.
- fishes like salmon, tuna, and mackerel.
- egg yolk.
What kind of vitamin D supplements are available?
It is available in 2 forms :
D2 (ergocalciferol) and D3 (cholecalciferol).
Am I getting enough Vitamin D?
Blood levels of 25-hydroxyvitamin D
10 ng/ml Deficiency
10 – 30 ng/ml Insufficiency
30 – 100 ng/ml Sufficiency
>100 ng/ml Possible Toxicity
Certain age groups and people who tend to have less vitamin D.
- breastfed infants and lactating mother.
- old age
- young adults with sedentary lifestyle who less exposure to the sun.
- people with celiac disease and Crohn’s disease.
- people with dark skin tend to absorb less sun.
- obese people because body fat binds to vitamin D and prevents it to come blood.
What are the common effects of vitamin D on health?
- Osteoporosis…i.e excessive less calcium in bones leading to easy fracture.
- It said to protect against some colon cancers and perhaps some breast and prostate cancers too.