Vitamin D, also known as cholecalciferol, is a fat-soluble vitamin that your body needs to function well and remain healthy. Having a deficiency of vitamin D can lead to many problems. It is the only vitamin that your body produces on its own. But to convert it into its active form, you need to get exposure to sunlight. The ultraviolet rays of the sun, early in the morning, convert cholesterol in your body into cholecalciferol- the active form of vitamin D. To get a diet plan for yourself, you can consult with a dietitian in Karachi.
In children, vitamin D deficiency can cause rickets, and in adults, it can lead to osteomalacia. You do not need too much vitamin D as it is a fat-soluble vitamin, which your body does not excrete out. Therefore you should take it in an optimal amount, only as much as your body needs. You can also get vitamin D through supplements and injections along with natural sources. The natural sources of vitamin D are;
Red meat
Oily fish
Liver
Fortified cereals
Egg yolks
Fortified milk
If you have any nutritional deficiencies, you can visit the dietitian in Karachi to get a diet plan for yourself. The symptoms of vitamin D deficiency include;
Muscle weakness
Fatigue
Depression
Fatigue
Bone loss
Why is Vitamin D so Important?
To stay healthy, your body needs vitamin D. It helps your body in keeping active and functional. Vitamin D is essential for your body because of the following reasons;
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Strong bones
The vital role of vitamin D in your body is that it helps in keeping your bones healthy and strong. If your body does not have enough vitamin D, it can lead to osteomalacia in adults and rickets in children, which can make your bones brittle and prone to fractures. People, whom bones become soft and brittle complain of bone pain, and their bones can get fractured easily.
To stay healthy, your bones also need calcium and phosphorous. Vitamin D helps in absorbing calcium into your bones. If you do not have enough vitamin D in your blood, taking calcium supplements would not be helpful. Therefore for keeping your bones strong, you must have sufficient vitamin D stores.
Works with the parathyroid gland
Your parathyroid gland communicates with your kidneys, gut, and skeleton minute by minute to balance calcium levels in your body. When your body does not have calcium or active vitamin D, it starts taking it from your bones to keep the blood calcium levels in normal ranges. It can cause your bones to become thin and brittle. Therefore, you should sit in the sunlight or walk early in the morning so that you can keep getting enough vitamin D.
What happens if you do not get enough Vitamin D?
If you do not get enough vitamin D, your body can become weak, prone to various health conditions. Having a deficiency of vitamin D can put you at risk of;
Depression
Heart diseases
Asthma
Infections
Immune system disorders
Multiple sclerosis
Falls, especially in older ages people
Fractures upon falling
Certain cancers, such as colon, breast, and prostate cancer
How can you get Vitamin D?
You can get vitamin D in the following ways;
By getting yourself exposed to the morning sunlight. You can walk or just sit under sunlight early in the morning. If you do that daily, it will be beneficial for your health. Doing that for 15 to 20 minutes per week will also be alright to get vitamin D.
By incorporating nutritional supplements or solutions of vitamin D in your diet.
By incorporating vitamin D-containing foods in your diets such as fortified cereals, egg yolk, and oily fish.
What happens if you take too much vitamin D?
Vitamin D is a fat-soluble vitamin that your body does not excrete out as it does with water-soluble vitamins. Therefore you need to consume fat-soluble vitamins in an optimal amount. If you take too much vitamin D over a long period of time, it can lead to hypercalcemia- a condition in which calcium build-up occurs in your body. It can, in turn, damage your heart and kidneys and weaken the bones.
If you want to take a vitamin D supplement, the one with 10 mcg vitamin D would be sufficient in most cases. Moreover, if you take it for a long time, get your vitamin D level tested. In this way, your healthcare provider can decide either you need to take more vitamin D or not.
Conclusion
Vitamin D is essential for your body. It protects you from various health conditions can make your bones healthy and strong. To get vitamin D, getting yourself exposed to sunlight, early in the morning is the best technique. Along with that, you can incorporate a vitamin D supplement or fortified foods into your diet. Consuming too much vitamin D can be injurious to your health. Therefore consult the healthcare provider before you start taking the supplement. You can visit the dietitian in Islamabad to get expert advice.
