Vitamin -D

Type:-

Vitamin D is not a single substance but a group of compounds collectively known as calciferol.

The body absorbs calciferol into the bloodstream and then converts it to calcitriol.

When UV rays from sun reacts with 7-hydroxi cholesterol (situated in skin) the  it forms calciferol. 

  Two types occur naturally:

1. vitamin D-3, found in animal fats
2. vitamin D-2, found in plants, such as mushrooms

Functions :-

A human body produces vitamin D as a response to sun exposure. A person can also boost their vitamin D intake through certain foods or supplements.

Vitamin D is essential for several reasons, including maintaining healthy bones and teeth. It may also protect against a range of diseases and conditions, such as type 1 diabetes.

Despite its name, vitamin D is not a vitamin, but a pro-hormone, or precursor of a hormone.

Vitamins are nutrients that the body cannot create, and so a person must consume them in the diet. However, the body can produce vitamin D.

In this article, we look at the benefits of vitamin D, what happens to the body when people do not get enough, and how to boost vitamin D intake.

Vitamin D has multiple roles in the body. It assists in:

• promoting healthy bones and teeth
• supporting immune, brain, and nervous system health
• regulating insulin levels and supporting diabetes management
• supporting lung function and cardiovascular health
• influencing the expression of genes involved in cancer development 

Vitamin D plays a significant role in the regulation of calcium and maintenance of phosphorus levels in the blood.

 These factors are vital for maintaining healthy bones.

vitamin D had a protective effect against the influenza virus.

Vit-D is also important factor during pregnancy.

 

Sources of vitamin D :-

Getting sufficient sunlight is the best way to help the body produce enough vitamin D.

Because When UV rays from sun reacts with 7-hydroxi cholesterol (situated in skin) the it forms Vit-D automatically. 

 Plentiful food sources of vitamin D include:

• fatty fish, such as salmon, mackerel, and tuna
• egg yolks
• cheese
• beef liver
• mushrooms
• fortified milk
• fortified cereals and juices

Daily requirements:-

People can measure vitamin D intake in Micro grams (mcg) 

The recommended daily intakes of vitamin D are as follows:

• Infants 0–12 months: 10 mcg
• Children 1–18 years: 15 mcg
• Adults up to 70 years: 15 mcg
• Adults over 70 years:  20 mcg
• Pregnant or lactating women: 15 mcg