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Have you ever seen people suffering with rashes on the skin even when they never step out of their houses or offices? Why does this happen? This is because they are not exposed to the sun’s rays. Most of us protect ourselves from the rays of the sun. However, proper sunlight for the skin is very essential. Sunlight is rich in Vitamin D and helps in strengthening the bones and muscles.

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What is the role of Vitamin D in your body?

Vitamin D is a fat soluble nutrient which is very essential in maintaining healthy and strong bones. It performs this function by enhancing intestinal absorption of minerals like calcium and phosphate. This in turn, reduces the risk of bone fractures. Muscles or nerves that carry messages between the brain and the other parts of the body, do so because of Vitamin D. It regulates about 200 genes which include the brain, heart, kidney, bone, intestine, skin, gonads, prostate, breast and the immune system. Basically it helps the body perform three important functions:

Regulation of calcium uptake, transport and bone mineralisation

Control of cell proliferation and differentiation

Modulation of the immune system

How much Vitamin D is enough for your body?

Generally people should consume the right quantity of Vitamin D according to their age. Children between 1-13 years and teens should consume about 600 IU (International Units) of Vitamin D, adults after the age of 71 years and older should consume about 800 IU and pregnant women should consume about 600 IU of Vitamin D.

How does lack of Vitamin D affect your body?

You can become deficient in Vitamin D, when you do not consume sufficient of Vitamin D through food, when you are not exposed to sunlight or have a limited exposure or when your kidneys do not convert Vitamin D to its active form. Deficiency of Vitamin D may lead to brittle bones, making it soft and easy to break.

What are the natural sources of Vitamin D?

Vitamin D is a sunshine nutrient. It is naturally found in sunlight. Also foods in which Vitamin D is naturally available are fatty fish like salmon and tuna, beef liver, cheese, egg yolk, mushrooms, milk, orange juice, yogurt, margarine, soy beverages, etc.

When should Vitamin D supplement be consumed?

Vitamin D supplement should be consumed to improve the levels of calcium in the body. However, intake of Vitamin D supplements may lead to a risk of cancer, cardiovascular disease, diabetes or even hypertension. It should not be taken without medical supervision.

How is pregnancy affected by Vitamin D?

During pregnancy, low levels of Vitamin D in a woman’s body may lead to gestational diabetes, pre-eclampsia and small infants. Hence in order to maintain the normal level of Vitamin D, pregnant women should consume a supplement of Vitamin D3, a superior supplement of Vitamin D, so that they achieve the essential blood vessels that are necessary for their body.

What are the diseases that are caused due to lack of Vitamin D?

The diseases are:

Rickets: It is a disease which affects children and causes the bones to become soft and weak. It is featured by bow legs and can be eradicated by Vitamin D fortified milk, infant vitamin supplements, etc.

Osteomalacia: Osteomalacia is characterized by softening of the bones, bending of the spine, bowing of the legs, weakness of the muscles, fragility of the bones, and the risk of fractures. It is responsible in reducing the calcium absorption in the body.

Osteoporosis: This disease leads to small holes in the bones due to loss of minerals in the body. It leads to higher risk of fractures and bone loss.

Cancer: Low levels of Vitamin D in the body may lead to prostate and breast cancer whereas higher levels of Vitamin D may lead to pancreatic cancer.

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