Why do we need vitamin D?

Vitamin D is essential for bones, teeth, immune system, brain health, and reducing inflammation.

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The body produces vitamin D in response to exposure to sunlight. Certain foods and supplements may also help boost your vitamin D intake.

Despite its name, vitamin D is not a vitamin(1) but a hormone or prohormone.

This article explains the benefits of vitamin D, what happens to the body when people don’t get enough of it, and how to boost your vitamin D intake through food.

Promote bone health

Vitamin D supports calcium absorption(2) and helps maintain blood levels of calcium and phosphorus, which are essential for healthy bones and teeth.

Vitamin D deficiency in adults is seen(3) itself as soft, brittle bones.

Long-term vitamin D deficiency can also lead to osteoporosis, or decreased bone density, which increases the risk of fractures, especially in older adults.

Vitamin D deficiency in children can cause rickets (bowed legs), due to soft bones, and dental problems, such as unformed teeth.

Vitamin D enhances the absorption of calcium that we take from foods such as milk or fruits such as avocado, vegetables such as okra, which is also rich in omega-3.

Improve immunity

Vitamin D supports immune system function by reducing the risk of autoimmune diseases.

Researchers(4) believe there is a link between vitamin D deficiency and the development of autoimmune diseases, such as type 1 diabetes and rheumatoid arthritis, but more research is needed to confirm this.

Vitamin D plays an important role(5) in the innate immune system, which is the body's first line of defense against pathogens, by:

Rapid responses and detection of pathogens

Elimination of pathogens to prevent disease progression

Vitamin D plays a crucial role in innate immunity by stimulating the production of:

Pattern recognition receptors (PRRs)

Antimicrobial peptides

Cytokines in cells

Preventing the maturation and activation of dendritic cells

Preventing the differentiation of monocytes into macrophages

With the participation of a group of foods that support immunity, such as sesame, figs, and others.

What causes vitamin D deficiency?

There are many factors that can affect the level of vitamin D in the body.

Although the body can make vitamin D from sunlight, some people develop a deficiency. Factors include:

Lack of exposure to sunlight: People who live in northern(6) climates or areas with high pollution(7) may not get as much vitamin D as others. Those who work night shifts or do not go outside can also develop a deficiency

Age: The skin’s ability to make vitamin D decreases with age. Older adults may also spend more time indoors

Skin color: Skin pigmentation reduces the body’s ability to absorb ultraviolet B (UVB) radiation. People with darker skin tones make less vitamin D from sunlight than people with lighter skin

Breastfeeding: Babies cannot get enough vitamin D from breast milk alone. The American Academy of Pediatrics recommends that exclusively and partially breastfed infants(8) receive 400 international units (IU) of vitamin D daily by mouth until they are weaned. After weaning, they should receive at least 1000 ml/day of vitamin D-fortified formula or whole milk. Babies who receive less than this, or who were not breastfed by their caregivers, should take a 400 IU vitamin D supplement

Malabsorption: Vitamin D is fat-soluble, which means that its intake depends on the gut absorbing dietary fat. Conditions that limit fat absorption can reduce vitamin D intake from the diet

Gastric bypass surgery: This surgery bypasses a part of the upper intestine that absorbs large amounts of vitamin D. This bypass can cause deficiency

Body weight: High levels of body fat can limit the body’s ability to absorb vitamin D from the skin

In short, getting some sun each day may solve the problem of vitamin D deficiency, but there are many other causes that can lead to deficiency.

What are the symptoms of vitamin D deficiency?

Most people may not show symptoms of vitamin D deficiency, especially mild deficiency.

Vitamin D deficiency causes fatigue and fatigue and its deficiency appears prominently in the winter due to lack of exposure to direct sunlight.

Many days may pass without seeing the sun, which makes it difficult to obtain the sufficient amount for the body Of vitamins and some nutrients.

However, chronic deficiency can cause changes in bone density(9), which can lead to:

Joint pain

Bone pain

Problems with bone and tooth growth

Increased muscle cramps and weakness

Osteoporosis

Increased fractures, especially in older adults

Parathyroid gland dysfunction

Vitamin D deficiency can also lead to hyperparathyroidism, which is when the parathyroid glands create a hormonal imbalance that raises blood calcium levels to high levels.

Vitamin D Needs in Children and Infants

Bones grow rapidly in children and infants. As a result, it is essential that infants get adequate amounts of vitamin D to keep up with their rapid growth.

Chronic vitamin D deficiency can cause rickets(10), a softening of bone tissue that can lead to deformities of bones and joints.

A 2018 study(10) found a possible link between low vitamin D levels and hardening of the artery walls, so vitamin D deficiency is linked to high blood pressure in children.

The American Academy of Allergy, Asthma, and Immunology (AAAAI) suggests(12) a link between low vitamin D exposure and an increased risk of allergies and shortness of breath. Per the CDC(13):

Children younger than 12 months need 400 IU of vitamin D daily

Children ages 12 to 24 months need 400 IU of vitamin D daily

Children who live closer to the equator, where light levels are higher, have higher levels of vitamin D, have lower rates of hospitalization for allergies, and are less likely to have a peanut allergy.

Vitamin D in Pregnancy

Vitamin D has many benefits for pregnant women.

A 2019 review(14) suggests that pregnant women who are deficient in vitamin D may have a higher risk of preeclampsia and preterm birth.

A 2020 review(15) suggests that there may be a link between higher vitamin D levels and a lower risk. However, scientists need to conduct more clinical trials and research to confirm this.

Some research links(16) low vitamin D levels to gestational diabetes.

There may also be a link between adequate vitamin D intake and a lower risk of allergies(17) in newborns.

However, other evidence has shown that high vitamin D intake may also increase this risk.

A 2015 study(18) suggests that treating vitamin D deficiency may also help eliminate asymptomatic bacterial vaginosis (BV) in women of childbearing age.

Other reliable research(19) focusing specifically on pregnant women has not found any links between vitamin D supplements and the prevention of BV.

Eating the foods rich in calcium such as okra, blueberries,orange and milk.

The most common group at risk for vitamin D deficiency

One of the basic functions of vitamin D is to nourish the immune, nervous, and muscular systems.

In the medical sense, we must stimulate the intestines to absorb calcium and replace the lost calcium through the kidneys.

According to Nutrients(20),Enriching food with vitamin D plays an essential role in compensating for deficiency in the body.

The most common population group at risk for vitamin D deficiency is:

The elderly

During menopause

Excess weight

Diabetics

Liver dysfunction

Cardiovascular patients

People with digestive diseases such as Crohn's disease and celiac disease

Cystic fibrosis

People have magnesium deficiency

Gastrointestinal surgeries

Those who suffer from excess weight and liver dysfunction, those with Crohn's disease, celiac disease and cystic fibrosis, and those who have undergone gastrointestinal surgeries .

As well as many other conditions such as lack of daily exercise and sports activities.

In addition, not only does Omega 3 help improve mood, Vitamin D plays a role in the production of serotonin, which leads to a feeling of calm, reassurance, and a positive mood.

Recommended Intake

People need vitamin D daily, measured in micrograms (mcg) or international units (IU).

40 IU of vitamin D equals 1 microgram.

The recommended daily intakes(21) of vitamin D are as follows:

Infants 0 to 12 months of age 400 IU (10 mcg)

Children 1 to 18 years of age 600 IU (15 mcg)

Adults up to age 70 years 600 IU (15 mcg)

Adults over age 70 years 800 IU (20 mcg)

Pregnant or breastfeeding women 600 IU (15 mcg)

It is possible to take a little more than the recommended daily value, as there is no risk of toxicity unless there is an excess.

Foods rich in vitamin D

The recommended daily value of vitamin D is 800 IU (equivalent to 20 mcg). While sunlight is the best source, it is recommended to take nutritional supplements and foods rich in vitamin D.

Always consult your doctor to determine whether there is a need to select the appropriate foods or supplements.

Fish

Salmon is one of the most important types of fish rich in vitamin D and a widely consumed fish around the world.

(3.5) ounces of salmon provides (526) IU of vitamin D, which gives me 66% of the recommended daily value.

Also, there are other types of fish that provide us with a good amount, such as mackerel, which provides (3.5) ounces of fish (642) IU, plus to , omega-3.

And heliout provides (190) IU of the same amount. These fish are generally known as fat fish.

nutritious foods to compensate for vitamin D deficiency as eggs,mushrooms and orange

Mushrooms

Most vegetables contain vitamin D and anti-inflammatory. But, mushrooms of all kinds are a delicious and rich source of vitamin D, such as portobello, chanterelles, and shiitake.

which makes them an essential ingredient in the dishes, meals, and salads on your table.

Eggs

Egg yolks are an important source of vitamin D, as they contain choline, healthy fats, and amino acids necessary to build strong immunity.

All types of eggs are rich in vitamin D, but the best choice is free-range eggs, which contain many times the amount found in other types of eggs.

Canned tuna

Eating canned tuna is a convenient, effective, and inexpensive way to take vitamin D.

As 3.5 ounces of canned tuna provides (269) IU, it is considered an essential storehouse of protein.

Of course, you must choose good types, as there are many of them on the market.

You must be aware of the best ones and the level of mercury in each of them.

Photo by unsplash edit by nazihpharmacy

Cow's milk

Cow's milk is naturally rich in calcium, phosphorus, and riboflavin, and is fortified with vitamin D.

Each cup of fortified milk contains (115) IU, which is a good daily amount in combination with other foods.

Fortified orange juice

A refreshing and delicious juice loved by children and adults.

It is fortified with Vitamin D. Each cup provides (137) IU, which is a good daily intake.

It also contains vitamin C, wich increases the health benefit rate.

Of course, you should check the added nutrients on the labels, as there are many types in store refrigerators.

Cod liver oil

The highest dose of vitamin D is found in cod liver oil, as each tablespoon of oil provides approximately (1,300) IU.

If you need a high dose of vitamin D, then cod liver oil is your best choice.

Fortified cereals

Some types of cereals are enriched with vitamin D (breakfast cereals), an easy and available option that you can rely on and include in your breakfast, to boost your vitamin D intake.

You nay reducese your weight by eating this cerels, such as oatmeal.

Summary

To ensure strong immunity, a strong body away from widespread diseases such as the Corona epidemic and various types of influenza, strong bones away from osteoporosis, and a mood that enjoys a permanent positive state for a more comfortable life, you should take vitamin D.

which is the ideal solution for you, by following a balanced vegetarian and animal diet that guarantees physical health and psychological.

in addition to sunlight, which is the most important sources, and consulting a nutritionist remains important on the individual level.

Be well.

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