Benefits and Functions of Vitamin D for Healthy Body - To perform daily activities of our body should be in a healthy state and vit. that is why we are encouraged to eat foods that contain lots of vitamins as vitamin has many benefits for our body. Such as Vitamin D or what we often call also the name of this vitamin calciferol classified into group of fat-soluble vitamins prohormone, like Vitamin A and Vitamin B.
Vitamin D, also known as the sunshine vitamin, can be produced in the body with mild sun exposure or consumed in food or supplements. Adequate vitamin D intake is important for the regulation of calcium and phosphorus absorption, maintenance of healthy bones and teeth, and is suggested to supply a protective effect against multiple diseases and conditions such as cancer, type 1 diabetes and multiple sclerosis.
In spite of the name, vitamin D is not actually considered a vitamin. Because the body can produce its own vitamin D, it is not necessarily an essential part of the diet and is considered a pro-hormone.
It is estimated that sensible sun exposure on bare skin for 5-10 minutes 2-3 times per week allows the body the ability to produce sufficient vitamin D. Despite this, recent studies have suggested that up to 50% of adults and children worldwide are vitamin D deficient. It provides an in-depth look at recommended intake of vitamin D, its possible health benefits, foods high in vitamin D and any potential health risks of consuming vitamin D.
Recommended intake
Vitamin D intake can be measured in two ways: in micrograms (mcg) and International Units (IU). One microgram of vitamin D is equal to 40 IU of vitamin D.
Vitamin D written in sand
The sunshine vitamin - vitamin D - can be produced in the body with sun exposure or consumed in food or supplements.
0-50 years: 5 micrograms or 200 IU per day
51-70 years: 10 micrograms of 400 IU per day
71+: 600 IU per day.
Although the body has the ability to make vitamin D, there are many reasons deficiency occurs. Darker skin pigments and sunscreen use can significantly decrease the body's ability to absorb the UVB rays required to produce vitamin D.
A sunscreen with SPF 30 can reduce the body's ability to synthesize the vitamin by 95%. The skin also has to be directly exposed to the sunlight, not covered by clothing, in order to start vitamin D production. Even the angle at which sunrays hit the earth can affect absorption.
Benefits and Functions of Vitamin D for Healthy Body - People who live in northern latitudes or areas of high pollution, work at night and stay home during the day or are homebound should aim to consume extra vitamin D from food sources whenever possible. Infants who are exclusively breastfed are also at high risk of vitamin D deficiency, especially if they are dark-skinned or have minimal sun exposure. The American Academy of Pediatrics recommends that all breastfed infants receive 400 IU/day of an oral vitamin D supplement.
Vitamin D supplements are available, but it is best to obtain any vitamin or mineral through natural sources first. It is not the individual vitamin or mineral alone that make certain foods an important part of our diet, but the synergy of that foods nutrients working together and allowing for greater absorption.
It has been proven time and again that isolating certain nutrients in supplement form will not provide the same health benefits as consuming the nutrient from a whole food. First focus on obtaining your daily vitamin D requirement from sunlight and foods then use supplements as a backup.
In spite of the name, vitamin D is not actually considered a vitamin. Because the body can produce its own vitamin D, it is not necessarily an essential part of the diet and is considered a pro-hormone.
It is estimated that sensible sun exposure on bare skin for 5-10 minutes 2-3 times per week allows the body the ability to produce sufficient vitamin D. Despite this, recent studies have suggested that up to 50% of adults and children worldwide are vitamin D deficient. It provides an in-depth look at recommended intake of vitamin D, its possible health benefits, foods high in vitamin D and any potential health risks of consuming vitamin D.
Recommended intake
Vitamin D intake can be measured in two ways: in micrograms (mcg) and International Units (IU). One microgram of vitamin D is equal to 40 IU of vitamin D.
Vitamin D written in sand
The sunshine vitamin - vitamin D - can be produced in the body with sun exposure or consumed in food or supplements.
0-50 years: 5 micrograms or 200 IU per day
51-70 years: 10 micrograms of 400 IU per day
71+: 600 IU per day.
Although the body has the ability to make vitamin D, there are many reasons deficiency occurs. Darker skin pigments and sunscreen use can significantly decrease the body's ability to absorb the UVB rays required to produce vitamin D.
A sunscreen with SPF 30 can reduce the body's ability to synthesize the vitamin by 95%. The skin also has to be directly exposed to the sunlight, not covered by clothing, in order to start vitamin D production. Even the angle at which sunrays hit the earth can affect absorption.
Benefits and Functions of Vitamin D for Healthy Body - People who live in northern latitudes or areas of high pollution, work at night and stay home during the day or are homebound should aim to consume extra vitamin D from food sources whenever possible. Infants who are exclusively breastfed are also at high risk of vitamin D deficiency, especially if they are dark-skinned or have minimal sun exposure. The American Academy of Pediatrics recommends that all breastfed infants receive 400 IU/day of an oral vitamin D supplement.
Vitamin D supplements are available, but it is best to obtain any vitamin or mineral through natural sources first. It is not the individual vitamin or mineral alone that make certain foods an important part of our diet, but the synergy of that foods nutrients working together and allowing for greater absorption.
It has been proven time and again that isolating certain nutrients in supplement form will not provide the same health benefits as consuming the nutrient from a whole food. First focus on obtaining your daily vitamin D requirement from sunlight and foods then use supplements as a backup.
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