Vitamin D is an essential nutrient that plays a variety of roles in the body, including supporting bone health, regulating cell growth, and boosting immune function.
Unfortunately, many people do not get enough vitamin D in their diets, which can lead to a variety of health problems. Here is some relevant information on why vitamin D is essential and how we can get it in our everyday diets and lifestyle:
Importance of vitamin D
According to Harvard Medical School, vitamin D is essential for the body to absorb calcium, which is necessary for strong bones and teeth.
It also plays a role in regulating the immune system, reducing inflammation, and helping to prevent various chronic diseases.
Sources of vitamin D
The two primary sources of vitamin D are sunlight and certain foods.
Sunlight triggers the body to produce vitamin D, but this can be difficult to achieve for people who live in a place with limited sun exposure, wear sunscreen or have darker skin.
However, there are dietary sources of vitamin D such as fatty fish, eggs, and mushrooms. Fortified foods like milk, orange juice or cereal often also contain vitamin D.
Consequences of vitamin D deficiency
When the body lacks vitamin D, it can lead to a variety of health problems. For example, vitamin D deficiency has been linked to osteoporosis, weakened immune function, muscle weakness, and an increased risk for some cancers.
How to get more vitamin D
There are several ways to get more vitamin D in the diet or lifestyle. One of the simplest ways is to spend more time in the sun, particularly in the early morning to avoid intense sun rays.
Otherwise, incorporating more vitamin D-rich foods and supplements in the diet is recommended.
Vitamin D supplements are also available over the counter, but it’s recommended to talk to a doctor before taking them.
Research published by the National Institutes of Health has shown that vitamin D can help to protect against various health conditions such as type 2 diabetes and certain autoimmune diseases.
Dr Michael Holick, professor of medicine, physiology and biophysics at Boston University’s School of Medicine, has done extensive research on the role of vitamin D in the body.
In a statement to Healthline, he said the importance of getting enough vitamin D “is essential for maintaining not only strong bones, but a healthy immune system, heart health, brain health, and many other functions in the body”.
Overall, the evidence is clear that getting enough vitamin D is crucial for maintaining overall health and wellness.
While sunlight is the best natural source of vitamin D, many people may need to supplement their intake through foods or supplements to ensure they are getting enough of this essential nutrient.
In addition to these experts, numerous studies have shown the importance of vitamin D for overall health and wellness. For example, a study published in the Journal of the American Medical Association found that vitamin D supplementation reduced the risk of falls in older adults.
While another study published in the Journal of Clinical Endocrinology and Metabolism found that vitamin D supplementation improved insulin sensitivity in people with type 2 diabetes.
It’s worth noting that vitamin D deficiency is a common problem, especially in areas with limited sun exposure.
According to the National Institutes of Health, an estimated 40% of Americans are vitamin D deficient. This can lead to a range of health problems, including weakened bones, increased risk of infections, and cardiovascular disease.
To ensure that you’re getting enough vitamin D, it’s recommended that you spend some time outdoors each day, expose your skin to sunlight, and eat foods that are rich in vitamin D, such as fatty fish, egg yolks, and fortified dairy products.
If you’re concerned about your vitamin D-levels, talk to your doctor about getting tested and whether supplementation may be necessary.
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