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Vitamin D - Benefits, Deficiency Symptoms And Food Sources

Vitamin D known as the sunshine vitamin and is significant in normal body growth and development. Vitamin D is used to absorb calcium and phosphorus to create bone. Vitamin D is a fat-soluble vitamin found in certain foods and is manufactured in the skin as a result of direct exposure to sunlight. The liver and kidneys convert vitamin D from food sources or sunlight to its active form, calcitriol.

Functions and benefits of Vitamin D

Vitamin D has a number of important functions and benefits. For example it:

  • Calcium, together with vitamin D, can help heal bone fractures from osteoporosis.
  • Protection against multiple sclerosis (MS)
  • Prevention of diabetes
  • Vitamin D also helps to keep teeth and gums healthy
  • prevents and cures infantile rickets

Recommended Dosage for Vitamin D

  • For adults, the recommended dose of Vitamin D is 400 IU (10 mcg ) or 600 IU.
  • For pregnant women, the usual dose is 600 IU (15 mcg ).

Food sources of Vitamin D

Foods sources of vitamin D include the following.

  • fatty fish such as salmon, mackerel, tuna, sardines, herring.
  • Eggs, butter, dandelion greens, milk, oatmeal, sweet potatoes, tuna, and vegetable oils.
  • Vitamin D is also formed by the body in response to the action of sunlight on the skin.
Deficiency Symptoms of Vitamin D
  • Bone pain
  • Tenderness
  • Muscle weakness
  • In children, rickets may occur
  • Diarrhea
  • Iinsomnia
  • Myopia

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