The following are Vitamin D benefits and some of its great sources.
VITAMIN D BENEFITS – Vitamin D is essential for many reasons and while the body produces this, there are sources such as food and supplements.
After sun exposure, the human body naturally produces vitamin D but through certain foods and supplements, we are still able to get this specific nutrient. Among the known benefits of this vitamin are maintaining healthy bones and teeth and prevent a range of diseases and conditions.
SEE: Symptoms of Vitamin D Deficiency – List of Signs You Must Not Ignore
Also, breakfast staples such as eggs, milk, fortified orange juice, some mushrooms, and fatty fish such as halibut, salmon, and herring, this vitamin can be found. Sun exposure for 15-20 minutes a day thrice a week is also a great source, hence, it is also called the “sunshine vitamin”.
Here are the benefits of vitamin D:
- fights flu
- lowers chances of multiple sclerosis
- may curb chances of colon, breast, and prostate cancers
- slows down bone loss and prevent osteoporosis
Deficiency may cause regular sickness or infection, fatigue, bone and back pain, low mood, impaired wound healing, hair loss, and muscle pain. As per food, other foods where vitamin D is present are cheese, beef liver, mushrooms, milk, cereals, and juices.
As per the Medical News Today article, here are the recommended daily needs:
- Infants 0–12 months: 400 IU (10 mcg).
- Children 1–18 years: 600 IU (15 mcg).
- Adults up to 70 years: 600 IU (15 mcg).
- Adults over 70 years: 800 IU (20 mcg).
- Pregnant or lactating women: 600 IU (15 mcg)
There are also risks regarding the amount because too much can lead to some toxic effects. Some symptoms of toxicity to this are nausea, vomiting, pain, loss of appetite, dehydration, excessive urination, and other and in severe cases, too much vitamin D can cause kidney failure, irregular heartbeat, and death.
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