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Sources of vitamin D
Vitamin D is a fat soluble vitamin, which is very essential for the body. Vitamin D performs two major biological functions. It maintains normal blood levels of calcium and phosphorous in body. Vitamin D is very essential for the absorption of calcium. Vitamin D also promotes the mineralization in our body with some other minerals and hormones. Vitamin D is available in various forms. Some forms of vitamin D such as Calciferol are very active in our body. Liver and kidney performs the function to convert vitamin D to its active hormone form. Vitamin D is very necessary to maintain strong bones. Without vitamin D bones can become thin, brittle and soft. Many deformities can occur if there is lack of vitamin D in our body. Vitamin D also prevents rickets in children and Osteomalacia in adults. There are mainly two sources of vitamin D food sources and sunlight.
Food sources
Major dietary source of vitamin D are fortified food. In US the milk is fortified with vitamin D. Fortified milk is very necessary for the sufficient intake of vitamin D. One cup of this vitamin D fortified milk provides about one fourth of the estimated daily need for adults. Although milk is fortified with vitamin D but other dairy products such as cheese, yogurt, and ice cream are normally not fortified with vitamin D. some other food items also contain significant amounts of vitamin D. Other commonly available natural food sources of the vitamin D are cod liver oil, Salmon, Tuna fish, Sardines, Margarine etc.
Vitamin D ToxicityWhat exactly it is: The increase in vitamin content of the body is known as hyper vitaminosis d. As a poisoning agent vitamin d is regarded as the least poisonous substances ever known. How ever an ... Exposure to sunlight
Exposure to sunlight is most important source of vitamin D. synthesis of vitamin D is triggered by Ultraviolet (UV) rays from sunlight. There are some factors which affect UV ray exposure. Sunscreen lotions can reflect the UV rays from the sun. Other factors such as season, latitude, time of day, cloud cover and smog sunscreens affect UV ray exposure. So in the winter seasons you may need more sunlight exposure than other seasons. Usually 10 to 15 minutes of sun exposure twice a week is enough for the vitamin D requirements of the body.
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