Good Source Of Vitamin D In The Body

Good source of vitamin D. Researchers from the Musculoskeletal Axis of the Research Institute at MUHC, recently revealed that vitamin D deficiency in the body is associated with increased body fat, decreased muscle strength and a variety of disorders. Dr. Richard Kramer, who led the study, said that low levels of vitamin D in the body associated with a spectrum of diseases, such as diabetes, cancer, osteoporosis and other cardiovascular and autoimmune diseases. In addition, a study conducted in 2007, stated that a sufficient amount of vitamin D may improve life expectancy. Vitamin D is also known for its anti-cancer effects and prevention of heart disease. This article dwells on good sources of vitamin D, however, before going into this, let's quickly understand what vitamin D.

Vitamin D

Vitamin D is a fat soluble vitamin that is obtained from the sun, from food and supplements. However, the vitamin D is biologically inert form and must pass by two hydroxylation reactions to be activated. The first reaction of hydroxylation in the liver, while the other occurs in the kidney. Vitamin D is needed to improve the absorption of calcium for bone growth and maintaining adequate serum calcium and phosphate concentrations. Deficiency of vitamin D causes bones to become brittle and leads to rickets. About 1 billion people around the world found that a lack of vitamin D in the blood. Vitamin D deficiency was found in all ethnic and age groups.

What are some good sources of vitamin D?

Exposure to sunlight

Our body gets most of its vitamin D from sunlight. UV rays from sunlight activates the synthesis of vitamin D in the skin. So, what is the best source of vitamin D? Sunlight! However, factors such as time of year, time of day, latitude, smog, etc. The effect of exposure to ultraviolet rays, thus preventing the body from the synthesis of the required amount of vitamin D in the body. People who do not go 10-15 minutes in the sun daily also do not get enough vitamin D is synthesized.

Places such as Boston, where the average amount of sunlight available to people is not enough to synthesize adequate amounts of vitamin D in the skin during the months of November to February. Also, sunscreen, that we put on our skin is protected as a barrier, preventing the synthesis of vitamin D. On the other hand, a recent study has also shown that the synthesis of vitamin D prevents sunscreen only to a limit. Dr. Henry Lim, chairman of dermatology at Henry Ford Hospital in Detroit, said people do not usually apply sunscreen for the full effect, so that some sunlight to work its way to the skin.

Products with vitamin D

People who do not get enough sunlight to provide vitamin D in their bodies by eating foods containing vitamin D. Vitamin D is naturally present in very few foods. It is present in oily fish and eggs and other fortified foods like cereal, milk, margarine, etc., are considered a good source of vitamin D.

Food item

Vitamin D units

Milk (1 cup)

100

Fortified orange juice (1 cup)

90

Fortified soy beverage

80

Mackerel cooked (75 g)

80

Trout cooked (75 g)

156

Tuna (striped), cooked (75 g)

381

Salmon, canned or cooked (75 g)

381

Beef liver, cooked (100)

15

Eel, cooked (100)

200

Egg (1)

25

Consumption of good sources of vitamin D and calcium can help keep your bones strong and healthy. A healthy adult requires taking additional vitamin D supplements. However, pregnant women and lactating mothers should receive 0.01 mg of vitamin D each day. In addition, older people should also take 0.01 mg of vitamin D each day. Hope this article on good sources of vitamin D has been informative and helpful!