HEALTH BENEFITS: Vitamin D

Vitamin D Foods, Deficiency & Overdose

The main function of vitamin D is act as the destroyer and killer all kinds of viruses and bacteria that invade the body, also gives strength to the body against disease. Therefore, vitamin D deficiency or overdose can cause several diseases. Vitamin D is also very important to expedite the process of bones and teeth growth also keep it out of brittleness. If there is deficiency of vitamin D, the body will experience a variety of diseases, such as osteoporosis, osteopenia, diabetes, hypertension, and other cardiovascular disease, breast cancer, and endometrial cancer. Meanwhile if there is overdose of vitamin D, also cause several disease. Actually, the specific disease caused by vitamin D overdose does not exist. It's just that organ damage can be experienced due to excess vitamin D. Vitamin D is also known to carry a fair amount of calcium. For excess daily consumption causes renal impaired performance and overburdened.

Vitamin D is essential for bone health because it plays a role in calcium absorption in the stomach and digestive tract. Without sufficient vitamin D, your body will not be able to absorb calcium properly so having weak bones. Vitamin D is a pro-hormone that our body uses to transport calcium from the digestive through the blood to the bones, heart, brain, lungs and other organs that require it.

It is need to meet the requirement daily intake of vitamin D, according to the United States Institute of Medicine, the recommended dietary allowances of vitamin D are:

Infants 0–6 months: 400 IU/day*
Infants 6–12 months: 400 IU/day*
1–70 years of age: 600 IU/day (15 μg/day)
71+ years of age: 800 IU/day (20 μg/day)
Pregnant/lactating: 600 IU/day (15 μg/day)
Asterisk for infants indicates Adequate Intake (AI) for infants, as an RDA has yet to be established for infants.

Vitamin D foods

Vitamin D is a lot coming from the morning sun, working on bone mineralization by increasing the absorption of calcium and phosphorus in the digestive system, so that the levels in the blood increases. This is done by taking calcium from the bones and to encourage retention by the kidneys. Even so, you also can get vitamin D from foods such as Green vegetables, oranges, strawberries, tomatoes are also rich in lycopene, broccoli, cod liver oil, salmon and mackerel, tuna fish and sardines, cereals are fortified with vitamin D, eggs (including the yolk), also margarine are fortified with vitamin.

Vitamin D Deficiency Symptoms

Anyone know what are the symptoms? Abnormal bone formation is a symptom of vitamin D deficiency which can lead to other diseases that spread more severe. Symptoms of vitamin D deficiency is restless, forehead always sweating, irritable and also swelling in the joints and cartilage to form 2 circles are hard. Usually these symptoms if attacked children who are deficient in vitamin D will look fat even though underweight.

The most severe symptoms are leg bone formation in children is not normal. Can be concave or convex. Their stomach would like enlarged and swollen to the front and followed by constipation. This is because the intake of vitamin D deficiency as a baby. Inadequate intake of milk into the cause of these symptoms arise. Usually phosphorus and calcium deficiency. But it could be a deficiency of vitamin D was greater so that the intake of phosphorus and calcium were not met.

Symptoms of Vitamin D Overdose

Emotional symptoms of excess vitamin D is usually marked by nervous, irritable or short-tempered. While the physical symptoms that can be observed is dehydration and severe headaches. For long-term symptoms can be neurological abnormalities, muscle shape that started not fit, and there is itching, weak and tired. Can even interfere with the urinary tract. The occurrence of excessive urine production, and the presence of kidney stones can lead to kidney failure. Therefore, it is important to pay attention to the symptoms of your long term health.

Keep in mind that the initial diagnosis of vitamin D overdose is not easy. However, if the feeling or condition of your body is not good due to the consumption of vitamin D, immediately go to the doctor to check if you have been exposed to toxic or toxicity of vitamin D.

List Foods That Highly Rich In Vitamin D

The benefits of vitamin D for the body is very much. This vitamin has an important role in boosting the immune system. Vitamin D can also destroy bacteria and viruses that exist in our bodies. If vitamin D in the body is not fulfilled, the killer cells of the immune system (T cells) the body is not able to fight off serious infections in the body.

Vitamin D including fat-soluble vitamins. This vitamin is also needed to maintain a healthy body. But do not take this vitamin in excess, as it can be toxic to the body.

For men and women aged 14-50 years are encouraged to consume 200 IU of vitamin D per day. For age above 51 years, intake of vitamin D in the body should be increased to 400 IU per day. If the age of 71 years, the intake was increased to 600 IU per day.

Benefits of Vitamin D for Our Body

Parts of the body most affected by vitamin D are bone and teeth. The function of vitamin D that is most important is to destroy and kill a variety of viruses and bacteria that harm our bodies. Therefore, vitamin D is very good given to people who are in a period of healing. In addition, vitamin D also acts as an antibiotic for the body because it can give strength to the body against disease.

Here are some benefits of vitamin D:

1. Assist in the absorption of calcium as a mineral that is needed by the bones. Conditions bone loss is one thing that is triggered from a lack of vitamin D.

2. Keeping the human immune system. Various activities were conducted human solid day-to-day gives the risk of the immune system, through adequate intake of vitamin D, it will reduce the risk of decline in the immune system.

3. Preventing many dangerous diseases like steoporosis, cancer, hypertension and osteoarthritis.

Source of Vitamin D

To get the benefits of vitamin D, you can get it from the usual variety of food you consume daily. Milk is the best source of vitamin D that recognized. Moreover, most of the dairy products also are now fortified with vitamin D.

In addition, there is an even easier way to get the benefits of vitamin D. The trick is to bask in the sun in the morning, between 7 am to 9 am. Basking in the sun do not need every day if you're busy. But you can devote some time about two or three times a week for 15 minutes for sunbathing. That way you will feel the benefits of vitamin D apart from food intake.

Food that Rich in Vitamin D

Milk

Milk is one of the best sources of vitamin D. A glass of milk is enriched with essential nutrients, not to forget vitamin D. Besides, milk is not only nutritious for children but also for adults equally. Researches indicate that vitamin D present in milk provides anti-aging benefits. As such, make milk a part of your daily diet.

Egg Yolks

Eggs are another rich source of vitamin D, especially the yellow bulbous portion called the yolk. As such, it regulates the nervous system, cardiovascular system, and the brain. Further, it lowers the risk of cataract and helps in improving one’s nails and hair growth.

Salmon

Salmon is yet another one of the major sources of vitamin D. In fact, it is one of the natural sources of vitamin D and essential fatty acids which is very rare. Salmon helps in improving the functioning of the brain and protecting the nervous system. It acts as an anti-depressant and hence, assists in relaxing the brain, increasing brain efficiency, and improving memory.

Cod Liver Oil

Cod liver oil is extensively known for providing vitamin D in large amounts. As such, it is known for improving the condition of the heart and cardiovascular system. Further, it assists in enhancing the functioning of muscles and supporting the elasticity of blood vessels. Researches have linked cod liver oil with reducing high cholesterol levels and thinning of blood, thereby decreasing the chances of clogging arteries.

Mushrooms

Apart from containing fewer calories, mushrooms are savored for their taste, texture, and high amounts of benefits, particularly vitamin D. They are known for reducing hypertension, helping in weight loss, diminishing the risk of apoplectic attack, controlling migraine headaches, and maintaining healthy metabolism.

Canned Sardines

Rich in vitamin D apart from other nutrients, canned sardines help in improving the overall bone health and cardiovascular health. Further, they are even known to treat inflammation effectively and keep the levels of body sugar under control.

Cheese

Cheese is one of dairy products that is rich in vitamin D. This helps in absorbing high amounts of calcium from cheese, thereby improving bone health and preventing osteoporosis. To add on, the presence of vitamin D in cheese is useful for strengthening teeth and avoiding cavities. This, in turn, is helpful in preventing the wear and tear of the enamel.

Canned Tuna

Canned tunas are filled with large amounts of vitamin D. As a result, they are highly beneficial in protecting the skin against sun burns and skin cancer. Further, it helps in replenishing the moisture content, thereby keeping the skin moist and giving it a natural glowing look.

Herring

Herring is one of the richest sources of extracting vitamin D. With over 952 IU of vitamin D in just one cup of herring, this nutritious fish should be a must-have food in the diet of non-vegetarians. Particularly the Atlantic herring is more beneficial than the Pacific variety. Have it raw, dried, pickled, fermented, or cured through techniques, herring provides all the benefits of vitamin D through all means.

Cooked Liver

For those of you who do not know, liver is yet another great source of providing your body with vitamin D. Though all chicken, beef, and calf livers contain considerate amount of vitamin D, but it is the calf liver that is the healthiest amongst all. It is very useful for proper bone growth, healthy skin and hair, and reproduction.

Another source food apart from the above are mackerel, halibut, catfish, shrimps, oysters, orange juice fortified with vitamin D, fortified yogurt, margarine, and fortified breakfast cereals are also good sources of vitamin D.