Sun is the best and most natural source of vitamin D. That’s the reason why vitamin D is also called as sunshine vitamin. About 50-60 % Indians are deficient in vitamin D. Vitamin D has a very important role to play in our body. It is a fat soluble vitamin. It is made by cholesterol in our body when it is exposed to sunlight.
Role of vitamin D in our body
- It helps regulate blood pressure in the body
- Maintain blood levels of calcium within the normal limits
- Prevention of osteomalacia
- Vitamin D helps fight depression
- It reduces stress and tension in the body
- It reduces respiratory infections
- Vitamin D helps improve insulin sensitivity in the body
- It helps improves the overall skin health
- It acts as a steroid hormone in the body which means it is anti inflammatory
Who is at risk of vitamin D deficiency ?
- The elderly
- Overweight or obese people
- People who don’t eat meat specially fish
- People living far away from the equator
- People who use excessive sunscreen while stepping out
- People who stay constantly indoors
Symptoms of vitamin D deficiency
- Poor immunity
- Pain in the bones and backache
- Chronic fatigue
- Depression
- Delayed healing
- Hair loss
- Muscle pain
- Chronic illness
Best time to get sunlight for vitamin D
- Morning 0800 hours to 1200 hours is the best time to get some sun
- You need to spend just 10-15 minutes in the sun, 2-3 times a week
- When you’re trying to soak some sun, avoid using sunscreen
- Expose your arms, legs to the sun
- If possible, expose yor lower back to the sun
- Spending more time outdoors and enjoying some sport makes it much easier for the body to intake sunlight and vitamin D
- Vitamin D is a fat soluble vitamin, so good fats should be taken to enhance it’s absorption
Some more facts about vitamin D
- Dried mushrooms are a brilliant source of vitamin D
- For vegans and vegetarians sun dried tomatoes are also a good source of vitamin D
- Milk, salmon, eggs and dairy products are again a good source of vitamin D
- Your skin tome / colour also plays a important role in absorption of vitamin D
- Darker complextion people need to spend more time in the sun
How much vitamin D we need ?
- Under 50 yrs of age : 200-400 IU a day
- 50-70 yrs of age : 400-800 IU a day
- Above 70 yrs of age : 1000 IU a day
- The safe upper limit is 2000 IU a day
- Too much vitamin D can cause calcium deposits in kidneys and arteries
Some facts about vitamin D
- Vitamin D is important to activate the immune system’s T cells
- Without sufficient vitamin D, the body isn’t effective in fighting infections
- Vitamin D also helps to absorb calcium from the food and it is very important for bone growth and development
- Sufficient amount of vitamin D ensures you lose weight faster and stay fit overall