- \n
- Absorbs calcium.<\/li>\n
- keep bones healthy.<\/li>\n
- keep depression at bay.<\/li>\n
- boost the immune system. Its role in this COVID pandemic in helping to boost immunity is evident.<\/li>\n
- \u00a0reduce the risk of heart diseases.<\/li>\n
- maintains health of nervous system and the brain.<\/li>\n<\/ol>\n
Daily recommended doses of Vitamin D<\/strong>:<\/p>\n
It depends usually on age. But usually, it is 15mcg (600IU).<\/strong><\/p>\n
Doses increases as age advances above 70 years to 20 mcg<\/p>\n
Do we need more vitamin D in winter?<\/strong><\/p>\n
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.<\/p>\n
Which are foods high in Vitamin D?<\/strong><\/p>\n
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:<\/p>\n
![\"\"](\"https:\/\/drsunayana.com\/blog\/wp-content\/uploads\/2020\/12\/Vitamin-D-High-Foods-300x229.jpg\")
<\/p>\n- \n
- Cow’s milk…it contains calcium, phosphorus and riboflavin.<\/li>\n
- yoghurt.<\/li>\n
- cereals and oatmeals.<\/li>\n
- fruits like orange juice.<\/li>\n
- cheese, cottage cheese called paneer.\u00a0 It is rich source of vitamin D.<\/li>\n
- mushrooms<\/li>\n
- fishes like salmon, tuna, and mackerel.<\/li>\n
- egg yolk.<\/li>\n
- meat.<\/li>\n<\/ul>\n
What kind of vitamin D supplements are available?<\/strong><\/p>\n
It is available in 2 forms :<\/p>\n
D2<\/sub>\u00a0(ergocalciferol) and D3<\/sub>\u00a0(cholecalciferol).<\/p>\n
Am I getting enough Vitamin D?<\/strong><\/p>\n
Blood levels of 25-hydroxyvitamin D<\/p>\n
10 ng\/ml Deficiency<\/p>\n
10 \u2013 30 ng\/ml\u00a0 Insufficiency<\/p>\n
30 \u2013 100 ng\/ml Sufficiency<\/p>\n
>100 ng\/ml Possible Toxicity<\/p>\n
Certain age groups and people who tend to have less vitamin D.<\/p>\n