What is Vitamin D?
Vitamin D also referred as 'sunshine vitamin' as our body produces it when exposed to sunlight. It is very essential for our body and plays a crucial role in maintaining strong bones, reduces fatigue, strengthens immune function.
Why is Vitamin D Important for the Body?
Vitamin D is essential for:
1. Bone Health: Vitamin D helps regulate calcium levels in our body, ensuring strong bones and teeth.
2. Immune System: Vitamin D strengthens immune function, helps in faster recovery of injuries and fatigue.
3.Mood Regulation: Vitamin D influences mood and cognitive function, with deficiencies linked to depression and seasonal affective disorder.
4. Cardiovascular Health: Vitamin D may help lower blood pressure and reduce the risk of cardiovascular disease.
What Happens if Vitamin D reduces in the Body?
Vitamin D deficiency can lead to:
1. Weakened Bones: Osteoporosis, osteopenia, and increased risk of fractures.Difficulty in recover of wounds.
2. Fatigue and Muscle Weakness: Impaired muscle function and reduced energy levels.
3. Mood Disorders: Depression, anxiety, and seasonal affective disorder. To get relief from these please include vitamin D in your diet and also do some yoga or exercise in morning sunlight.
4. Increased Risk of Infections: Weakened immune system, making you more susceptible to illnesses and results in many dieases
Ideal time to stay in sunlight
The ideal time to stay in sunlight is 6-8am in the morning and 4-6pm in the evening. Just stay in sunlight for 10-15 mins daily. It will help to create vitamin D naturally which is very helpful for overall well being.
What Happens when Vitamin D Increases in the Body?
While vitamin D is important, but excessive can be toxic. High levels of vitamin D can cause:
1. Hypercalcemia: High calcium levels in our body, leads to kidney damage, bone pain, and many other health problems.
2. Nausea and Vomiting: High calcium level causes digestive problems as a result gastro issues increases.
3. Headaches and Fatigue: Due to high vitamin D Central nervous system symptoms, including headaches and fatigue occurs
Natural Sources of Vitamin D
1. Sunlight: Exposure to UVB rays triggers vitamin D production in our body.
2. Fatty Fish: Fatty fish like salmon, mackerel, and sardines are rich in vitamin D.
3. Fortified Dairy Products: Milk, cheese, and yogurt may be fortified with vitamin D.
4. Mushrooms: Certain mushrooms, like shiitake and portobello, are natural sources of vitamin D.
5. Egg Yolks: Rich in vitamin D
When Should We Consume Vitamin D?
1. Daily: Maintain a consistent daily intake of vitamin D through a balanced diet, brisk walk in sunlight and take supplements (if necessary).
2. Seasonal: Increase vitamin D intake during winter months (October to March) when sunlight is scarce.
3. Age-Related: Older adults may require to have more vitamin D due to decreased production of calcium and less dietary intake.