Vitamin D is actually a fat solube vitamin.
Present in body in the form of-
-They are broken down in the form of Calcitriol in to the body .
-Calcitriol works by increasing the absorption of minerals like Calcium and Phosphate for our bones and health immune system.
Science behind this ?
-Basically the science behind this is that sunlight contains UV B component.
-So the precussor gets converted to Vitamin D3.
-And provide its needful requirements in the body.
Natural source of Vitamin D
-Natural source of vitamin D is none other than Sun.
-Even if you spare time and spend some time under sun it would be more than enough.
-According to a study , for a light skin person they just have to spend 15-20 minutes under sunlight.
-And for a Dark Skin person, they have to spend more time , approx~30-45 minutes under the natural sunlight.
Factors for getting the Maximum Vitamin D from sun.
There are a many factors for Maximum vitamin D absorption –
–Day Time – So the skin produces more Vitamin D during the middle of day that is between 11am -4pm .
–Amount of Exposed Skin– The more the Skin gets exposed, the more Vitamin D will be produced.
–Skin Texture- The more Dark texture of Skin the more amount of time needs to be spent for the Maximum Absorption of Vitamin D.
The Equator Equation
-So those who live near the Equator imaginary line , they tend to have more amount of sunnier weathers.
-Therefore, more amoutof Vitamin D gets absorped.
-Simple as that.
RDA of Vitamin D ?
|0-12 months||400 IU|
|1-13 years||600 IU|
|14-18 years||600 IU|
|19-50 years||600 IU|
|51-70 years||600 IU|
|>70 years||800 IU|
Passive sources of vitamin D –
-There are a few foods which contain Vitamin D-
1-Fish-contains 635 IU in 100 grams.
2-Mushroom– contains ~7 IU in 100 grams
3-Cow Milk-contains ~1 IU in 100 grams
4-Cheese-contains ~ 24 IU in 100 grams
5-Yoghurt/Dahi – contains ~1 IU in 100 grams
6-Eggs-contains~87 IU in 100 grams
7-Orange Juice-contains almost negligible . ~1 IU in 100 grams.
Vitamin D deficiency
-Getting proper information about vitamin D as mentioned and if acquiring it according to RDA of it then ,its fine.
-But getting inadequate amount of vitamin D then it might cause problems
2-Some studies suggest that it can also lead to cancer as well.
3-High Blood pressure as well.
5- In kids ,it can cause rickets.
6-In adults it can cause , osteoporosis as well.
7- Also , cause less Bone mineral Density.
How to increase Vitamin D ?
According to data and research articles it is found that 80% of vitamin D comes from Sunlight
-And rest 20% comes from the foods and supplements .
-Intake all the fruits,veggies as mentioned above.
-But those who are fully covered such as doctors , physiotherapist
-And all the front line workers are not exposed to sun,so donot get the RDA vitamin D.
-So the best option is Supplementation .
Vitamin D Supplements
-Here are the some top rated supplements advised by Health experts to take
-The best product for women and kids as well to buy for:-
1-Tastyhealth Multivitamin Gummies for both Women and Kids both-
2- Healthkart Multivitamin with Ginseng Extract,Taurine and Multiminerals-
3-Healthkart Immunity Booster along with Vitamin A,B6,C,E,D,Zinc –