Vitamin D is a fat soluable vitamin.
It is of two types (1) Vitamin D3 (2) Vitamin D2
Vitamin D3 - found in animal foods like fatty fish (fish liver oil) and egg yolk
Vitamin D2 - found in plants, mushrooms and yeasts
Vitamin D is produced from Cholesterol in your skin when it is exposed to ultraviolet (UVB) rays from the sun.
What is the importance of Vitamin D to human health?
| Sr.No. | Importance |
|---|---|
| 1 | It helps to absorb Calcium and Phosporus in the intestine. |
| 2 | It helps in growth and maintenance of bones and skeleton. |
| 3 | It aids muscle function by maintaining muscle strength and function. |
| 4 | It prevents occurence of rickets and Osetoperosis (weakening of the bones). |
Role of Vitamin D
Vitamin D plays an important role in development of nervous system, sleep disturbance, cognitive disorders like memory impairment, Alzheimer's and Parkinson's diseases. It deificiency can also lead to Cancer, cardio vascular diseases, infectious diseases (cold/cough etc).
Vitamin D is required for synthesis and secretion of Insulin by pancreatic beta cells.
Its deficiency adds to increased tissue resistance to insulin.
Effects of Vitamin D Deficiency
| Sr.No. | Effects |
|---|---|
| 1 | Fatigue and Tiredness |
| 2 | Depression and disturbed sleep |
| 3 | Hair Loss |
| 4 | Bone and Joint Pains |
| 5 | Muscle cramps and muscle pain and weakness |
| 6 | Bone pain and back and knee pain |
| 7 | Dry skin and excessive sweating |
| 8 | Digestion problems |
| 9 | Increased risk of Diabetes |
| 10 | Increased rick of brain disorders |
| 11 | Increased risk of heart disease |
| 12 | Increased risk of cancer |
| 13 | Fractures in Elderly |
| 14 | Increased sensitivity to infections |
How to increase Vitamin D?
- 1. Daily 30 minutes exposure to sunlight in the morning for 4 days in a week
- 2. Massage body with Til oil and expose to sunlight for 30 minutes twice a week.
Or
Sources of Vitamin D
| Sr.No. | Sources |
|---|---|
| 1 | Fortified Soya Milk |
| 2 | Mushrooms |
| 3 | Fortified Cereals |
| 4 | Fortified Almond Milk |
| 5 | Fortified Rice milk |
| 6 | Fruits like Orange, Banana |
| 7 | Vegetables like Palak,Mushrooms, Tofu, Brocolli |
P.S. For more details refer to YouTube video by Dr.Shital Kumbhar
Also check video by Luke Coutinho on the subject
