The human body produces vitamin D in response to sun exposure. In addition, vitamin D is taken into the body through certain foods or supplements. Vitamin D is essential for maintaining healthy bones and teeth. It also plays many important roles in the body, including the regulation of inflammation and immune function. In fact, vitamin D is not a vitamin, it is a hormone.
Vitamin D plays a critical role in many bodily functions. For example, vitamin D supports the absorption of calcium from the intestines and helps maintain adequate blood levels of calcium and phosphorus, which are essential for healthy bone mineralization. Vitamin D deficiency in children can cause rickets, resulting in a slanted appearance due to softening of the bones. Similarly, vitamin D deficiency in adults manifests as softening of the bones. This condition results in poor bone density and muscle weakness.
An adequate intake of vitamin D supports good immune function. Researchers show that vitamin D plays an important role in immune function. It is believed that there is a link between long-term vitamin D deficiency and the development of diabetes, asthma, and similar conditions.
People generally get most of their vitamin D intake from exposure to sunlight. However, it is recommended that everyone benefit from vitamin D supplementation during the winter months when the sun is not very strong. The main sources of vitamin D are: fatty fish such as salmon, mackerel and tuna, egg yolks, cheese, beef liver, mushrooms, fortified milk and fortified cereals and juices.
The recommended upper limit for vitamin D is 100 micrograms per day for an adult. However, the National Institutes of Health reports that vitamin D toxicity is unlikely at intakes below 250 micrograms per day. Excessive consumption of vitamin D can lead to very high blood calcium levels. This condition causes calcification of bones and hardening of blood vessels, kidneys, lungs and heart tissues. A regular diet is very important for the prevention of diseases and health.
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