Vitamin D is made in our bodies through a series of processes that starts when our skin is exposed to ultraviolet (UV) radiation of the sun. There are many benefits of Vitamin D. Vitamin D is essential for many vital processes of the body including building and maintaining our bones, muscles and overall health. The lack of Vitamin D intake is considered as a serious global health concern with 13% of the world population estimated to have been affected by vitamin D deficiency.
Vitamin D is a fat-soluble vitamin that supports the basic processes of your body such as calcium absorption, growth promotion and mineralization of bone. It also aids the functioning of the immune, digestive, circulatory, and nervous systems. There are many benefits of Vitamin D.Recent studies have also found the role of Vitamin D to prevent various illnesses like depression, diabetes, cancer and heart diseases. Humans who are at the risk of Vitamin D deficiency are mostly who get less exposure to direct sunlight. Vitamin D has a great role in minimising the risk of skin cancer so that you should take a balanced approach for ensuring exposure to sunlight.
Amount Of Vitamin D Required For Your Body
It is still a subject of debate in the field of science about how much Vitamin D is required for a human body. The optimal level of vitamin D that is required in your blood is not concretely established by falls between 20 and 50 ng/mg. According to the U.S. National Academy of Medicine, a daily intake of up to 4,000 IU of Vitamin D per day is safe for most people, while higher doses may be temporarily required to raise blood levels in some people. Though long-term exposure to Vitamin D dosage that exceeds 4,000 IU should be avoided, unless being supervised by a qualified healthcare professional.
How To Ensure Vitamin D Intake?
Vitamin D is made in our bodies through a series of processes that starts when our skin is exposed to ultraviolet (UV) radiation of the sun. Vitamin D is essential for many vital processes of the body including building and maintaining our bones, muscles and overall health. The lack of Vitamin D intake is considered as a serious global health concern with 13% of the world population estimated to have been affected by vitamin D deficiency.
Spend Time In Sunlight
You can ensure a sufficient amount of Vitamin D by spending time in the sunlight. The sun is one of the best sources of Vitamin D and that is why this vitamin is referred to as “the sunshine vitamin”. A specific type of cholesterol hosted by our skin functions as a precursor to Vitamin D, when exposed to the ultraviolet-B radiation from the sun. The source of Vitamin D derived from the sun may circulate for twice as long as Vitamin D from food and supplements. However, several factors impact its amount in your body. Sitting by a window at home can ensure exposure to the sunlight to help promote the production of Vitamin D. People with darker skin should spend more time in the sun than those with lighter skin as darker skin has more melanin, which hinders vitamin D production.
Include Fish In Your Diet
Other than sunlight, you can also ensure that you consume more fish or fish products that are high on Vitamin D such as Cod liver oil, salmon, tuna and sardines. Don’t hesitate to eat sushi food as raw fish has more Vitamin D than when cooked.
You can also incorporate more foods that are fortified with a rich source of Vitamin D, such as fortified orange juice, eggs, fortified cereals and mushrooms. If you feel you have a Vitamin D deficiency, consult a doctor so that they can recommend a vitamin D supplement that can help improve disease activity especially for people with diseases like Rheumatoid arthritis (RA). With virus infections staying around us for long, we have come to a state where Vitamin D is no longer an optional supplement but a cellular necessity.
Vitamin D Can Be Toxic
Vitamin D levels higher than 150 ng/ml are considered to be toxic. People who work for long hours upfront should prevent from lacking Vitamin D, which can lead to the need for higher than otherwise doses to quickly bring up their levels.
A simple blood test is needed to check the right level of Vitamin D in your body. This will help to ensure that the level of Vitamin D is sufficient to maintain good health. A level of Vitamin D higher than 50 ng/ml, is considered to be good for the better functioning of our immune system. It is suggested that deadly viral infections like COVID-19 can be prevented by maintaining blood levels of vitamin D at least 50- 60 ng/ml.