I would like to dedicate this month of February to Health and this whole month of February I will be putting up content related to Health.
As we say "Health is Wealth" and the most important thing we need to take care of in Life. For a Healthy life we need a healthy body and healthy mind. Good health starts with the right amount of vitamins and minerals in our body which we can get from the right nutrition. Hence the right nutrition is the key to a Healthy body.
So let's see today one of the most important Vitamin D; for the body
What are the Sources of Vitamin D
Sunlight - Sunlight is one of the most important source of Vitamin D, but sadly with the type of sedentary lives or the climatic conditions in some regions that most of us live we are not able to tap this source, hence this is one of the most common vitamin deficiency in a lot of people. Midday is the best time to take the sun exposure as the sun is at its highest point and the UV rays are intense. The full absorption of Vitamin D through the skin in the body generally takes 24 hours, hence it is advisable to keep that gap before taking a bath after the Sun bath, else the sun exposure taken does not get through at its optimal and create the required vitamin D in the body.
Let's look at what are the common foods that help us with Vitamin D.
- Fatty Fish like Mackarel, Tuna, Salmon
- Codliver Oil
- Beef Liver, Eggs, Lean Meat
- Oranges, Nuts, Seeds, Soy products.
Supplements- A lot of people take Vitamin D supplements since the natural ways are not workable. In supplement the Vitamin D is available in two Forms. D2 and D3.
D2 known as Ergocalciferol, which occurs in Plants and D3 known as Cholecalciferol which is found in animal products and also from Sunlight. While both of them are good but the preferred one is D3 as it is a natural form that the body makes from the sunlight. The dose is important, on a regular basis if the levels are good one can take 1000 IU a day. It is always good to get the levels test done once a year to monitor on the dosage. The dose can vary from 1000 IU to 50000 IU based on the levels.
Personally I find Dr. Mercola's Vitamin supplements very good. This is just a recommendation.
Health Risk from Vitamin D deficiency
Vitamin D is very important for strong bones, as the body uses the calcium from the diet. Hence a lack of it can create all the problems related to Bones. Cardiovascular diseases, Muscle weakness, Cancer, Osteoporosis. These are some of the most common problems that occur with the deficiency.
Health Risk from excess Vitamin D
It is a very important source for the body, but if taken in excess can also have some adverse effects to the body. Excess calcium in the body can result into nausea, dizziness, frequent urination, kidney diseases. High amount of sun exposure does not create excess of vitamin D, but when it is taken in the form of supplements it can. D3 normally does not create excess but D2 can, though the ratio is very minimal.
Vitamin D is a very important source for the body, even if we are consuming it in our diet we may not have the required levels in our body. If we are taking enough of Sunlight then yes we can have good levels. Otherwise it is good to take supplements.
Thank you for visiting my blog.
GIF Courtesy @enginewitty 😍😍
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