Benefits of Vitamin D , Sources & Deficiency Symptoms

Vitamin D (sunshine vitamin) has numerous benefits because of its ability to be absorbed by the body through sunlight, plays a vital role in keeping the human body healthy. According to the National Institutes of Health’s Office of Dietary Supplements (ODS), its primary function is to promote calcium absorption, which is required for bone growth and remodeling. 

Thin, brittle, and misshapen bones result from low vitamin D levels. However, vitamin D has several other advantages for both physical and mental health. Here are nine vitamin D benefits you should be aware of, as well as ways to increase your intake of the vitamin in your daily diet. There are amazing benefits of Vitamin D, listed below:

Benefits of Vitamin D

It Strengthens Your Bones

Studies show vitamin D is essential for your body to absorb calcium. Calcium promotes healthy, strong bones, as you already know. For this reason, doctors frequently recommend vitamin D supplements to patients with congenital bone diseases and rickets in children.

In addition, osteoporosis can be prevented and treated with enough vitamin D.

Enhanced immunological response

While having low amounts of vitamin D can increase your risk of getting sick, the contrary is also true. T cells in your body are activated by this vitamin, which can help you fight illnesses. The benefits of vitamin D supplements, therefore, include a decreased risk of infection and a potential reduction in risk for diseases like rheumatoid arthritis, asthma, and diabetes associated with dysregulated immune systems.

Decreased cognitive aging

Concerning your brain, vitamin D may be beneficial. However, according to studies, there appears to be a link between low vitamin D levels and impaired cognitive performance. In addition, a preliminary study indicates that low vitamin D levels may be a factor in cognitive deterioration as we age.

In other words, vitamin D tablets might support your cognitive function now and in the future.

An improved mood 

Vitamin D deficiency has been linked to depression in several studies. In addition, low vitamin D levels can worsen depressive symptoms like sadness and apathy even if you do not have a severe depressive disorder.

It might shield against some cancers. 

Certain cancers may be halted with the use of vitamin D3. According to epidemiologic studies, those who reside in southern or equatorial regions and receive greater sun exposure seem to have lower rates of various types of cancer.

Numerous studies have suggested that there might be a link between vitamin D and the emergence of cancer. Vitamin D helps in cell regeneration and repair, which may slow the development of cancerous tumors, encourage the death of cancer-damaged cells, and prevent the establishment of blood vessels in tumors.

Other Benefits of Vitamin D

Type 1 and Type 2 Diabetes May Be Prevented by Vitamin D

Although research is still preliminary, vitamin D has amazing benefits that may help prevent both type 1 and type 2 diabetes, according to Newgent.

One study discovered that six months of vitamin D supplementation enhanced insulin sensitivity in those with diabetes or at high risk of developing the condition. It was published in 2019 in the European Journal of Endocrinology. This result may prevent the onset of diabetes or lessen its progression in people who already have it.

Vitamin D Supports Better Oral Health

Despite the lack of data on vitamin D’s impact on oral health, a study published in Nutrients in 2020 found that because vitamin D aids in the body’s absorption of calcium, it may reduce the incidence of tooth decay, cavities, and gum disease.

Vitamin D Could Help Manage Hypertension

One of the indicators of cardiovascular illness, excessive blood pressure, may be treated with vitamin D, according to a review published in the journal Current Protein & Peptide Science in 2019. Even a temporary vitamin D deficiency may directly increase blood pressure and encourage target organ damage, claim the review’s authors. Due to the strong association between vitamin D and hypertension, the researchers continued by saying that vitamin D supplementation therapy “may represent a new insight in the treatment of hypertension.”

Vitamin D reduces the risk of Rheumatoid arthritis.

According to studies, people with rheumatoid arthritis, a chronic inflammatory disease of the joints, frequently have low levels of vitamin D. Autoimmune diseases include rheumatoid arthritis. Inflammation in the joints causes stiffness, discomfort, and decreased movement because the immune system responds to the proteins that line the joints as though they are foreign substances.

It makes sense that a lack of this vitamin could contribute to the onset of rheumatoid arthritis because one of Vitamin D’s key advantages is to support immune system health and maintenance. Therefore, you could lessen the severity and frequency of Rheumatoid arthritis and other autoimmune diseases.

Sources of Vitamin D

Increasing your vitamin D intake

Stock up on foods high in vitamin D if you want a risk-free, secure strategy to increase the amount of this nutrient in your body. Several naturally occurring sources are as follows:

  • Salmon
  • Sardines
  • Herring
  • Tuna
  • Mackerel
  • Cod liver oil
  • Orange juice
  • Beef liver
  • Trout
  • Milk (fortified)
  • Yogurt
  • Egg yolk
  • Shrimp
  • Cheese
  • Mushrooms
  • Certain cereals and oatmeals (fortified)

Sunlight is a source of vitamin D as well. However, sunscreen prevents this physiological process. Therefore, you can think about spending a small amount of time outside each day (say 15 minutes) without sunscreen to prevent skin cancer and boost your vitamin D production.

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