Vitamin D

 Vitamin D Source & Benefit

Vitamin D is a fat-soluble vitamin that plays an important role in maintaining the balance of calcium and phosphate in the body. It is very important for bones, muscles, and immune system. Vitamin D is also called the “sunshine vitamin” because its main source is sunlight.

Benefits of Vitamin D

1. Strengthening bones and teeth

• It helps absorb calcium and phosphate, which keeps bones and teeth strong.
• Prevents rickets (weakening of bones in children) and osteoporosis (weakening of bones in adults).

2. Strengthen the immune system

• Increases the body's immunity to fight infections and diseases.
• Reduces the risk of viral and bacterial infections.

3. Beneficial for heart health

• Controls blood pressure and reduces the risk of heart diseases.

4. Helps in reducing stress and depression.

• Improves symptoms of seasonal affective disorder (SAD).

5. Strengthening muscles

• Helps in muscle development and their proper functioning.

6. Help control diabetes and weight

• Affects insulin production and may reduce the risk of type-2 diabetes.
• May be helpful in weight management.

Symptoms / deficiency of Vitamin D 

1. Pain in bones and joints.
2. Muscle weakness.
3. Falling ill again and again.
4. Fatigue and lack of energy.
5. Bad mood or depression.
6. Crooked bones (rickets) in children.
7. Weakening of bones in adults (osteomalacia).

Sources of Vitamin D:

1. Sunlight

• Is the main source. It is beneficial to be in the sun for 10-30 minutes every day.
• Morning sunlight is the best.

2. Food items:

• Fatty fishes 
• Egg yolk.
• mushroom.

3. Vitamin D-rich milk, yogurt, and cereals.

NOTE: You can be taken supplement but as per doctor's advice.