Vitamin D is important inorganic chemical required in small quantity for the proper
functioning of the body. It occurs naturally in all plant and animal foods.
It regulates various body functions. It is important for proper development and functioning of the body.
Vitamin D is a fat-soluble vitamin. It is known as fat soluble as it does not get absorbed in the body if diet lack of fat.
It is a vitamin that can be produced inside our skin when exposure to the sun.
Vitamin D Health Benefits
- The vitamin is essential as it helps the body to absorb calcium. Calcium that is necessary for bone development is actively absorbed by the body if it has a proper amount of Vitamin D.
- Along with calcium, it also helps to absorb phosphorus that is needed for bone mineralization. So this contributes to form a strong bone. It helps to prevent hip fracture.
- In some studies, it has been researched to be effective to the prevention of type 1 diabetes, stroke, cardiovascular disease, multiple sclerosis and cancer of colon, pancreas, breast and esophagus.
Food And Sources
- Vitamin D is easily produced inside our body when exposure to the sun.
- Egg, meat and poultry.
- Oily fishes. But fishes like salmon, herring, mackerel, tuna, sardine, pilchards, etc. are a high source of Vitamin D.
- Milk, butter, cheese,
- Also, cereals and vegetables are a good source of Vitamin D.
- Deficiency of Vitamin D directly affects the health of the bone. Due to less Vitamin, D body is unable to absorb Calcium and Phosphorus, which are responsible for proper development of bone. Due to this it causes rickets.
- Osteomalacia is also caused due its deficiency. It leads to softening of bones and weak muscles.
Overdose Health Hazards
Vitamins are required for the proper functioning of the body. It has a toxic effect if it is consumed than required quantity. The necessary dose of Vitamin-D is 10 µg. But this dose exceeds then it proves toxic to the body.
Effect and Symptoms of overdose
- Rise of calcium in blood
- Loss of appetite
- Weight loss
- Increased thirst and dehydration
- Coma or death
- More calcium deposits can cause failure of heart, large arteries and kidney
If you find the above symptoms then take following measures to treat overdose of Vitamin D
- Don’t exceed an intake of Vitamin-D supplements like cod liver oil or halibut liver oil or any other medication.
- Also, consult an expert to get proper treatment.
The healthy dosage of Vitamin D is about 10µg. But this dosage decreases to 2-3 µg then it will lead to the deficiency. 1 µg means 1000 IU (International Unit). The dosage of 25 µg is toxic to health.
Tips To Prevent Deficiency And Overdose
- A proper diet provides a good amount of Vitamin D. So include fruits, vegetable, cereals, nuts, milk products, poultry products and meat in the diet to stay away from a deficiency of Vitamin-D.
- Prevent extra supplement if you have a proper diet and also avoid cod liver oil or halibut liver oil. Also, consult a physician before starting any medication for proper guidance.