The Natural Benefits of Vitamin D for your health  

Getting enough vitamin D promotes the growth and development of bones and teeth.it is also important for brain health, strengthening the immune system and reducing inflammation. Our body also produces vitamin D naturally when exposed to sun. Here we look at the natural benefits of Vitamin D for your health. 

Why is Vitamin D important?

 It is a fat soluble vitamin belonging to a family of compounds including vitamins D1,D2,D3.it is an important nutrient for good health. Possibly the most important are promoting the healthy operation of the immune system and controlling the absorption of calcium and phosphorus. The normal growth and development of bones and teeth as well as increased resistance to specific diseases depend on getting adequate Vitamin D. 

Benefits of Vitamin D for health 

Vitamin D plays important role in many body functions, which are following: 

For Bone and Teeth Development

 For strong bones and teeth vitamin D helps maintain appropriate blood levels of calcium and phosphorus and silicate the absorption of calcium. A lack of vitamin D in youngsters can result in dental issues such as teeth not growing properly and rickets which causes the bones to weaken and give the child a bow legged appearance. 

Similarly osteomalacia or weakening of the bones is a symptom of vitamin D deficiency in adults. Osteoporosis or reduced Bone density is another consequence of chronic vitamin D shortage that raises the risk of fractures. 

Boosting your immune function: 

A sufficient intake of vitamin D lowers the incidence of autoimmune disorders and promotes healthy immune function. Researchers suspect that long term vitamin D deficiency may be linked to the development of autoimmune disorders such as type 1 diabetes and rheumatoid arthritis

 Elevate mood and lessen depression:

 Vitamin D may be crucial for mood regulation and lowering the risk of depression, according to research. A neurotransmitter serotonin level is regulated by adequate Vitamin D which helps in mood elevation and well being.

 Reduce risk of heart disease : 

Research has shown that low vitamin D levels are associated with higher risk of heart conditions such as hypertension, heart failure and stroke.it may also aid in maintaining blood vessels function and lessen inflammation.

 Support muscle functions: 

Vitamin D helps in staying active and strong by strengthening the muscles , maintaining balance and preventing falls or injury.it is also important for synthesis of muscle protein that is required for muscle growth and repair. 

Aid in weight loss:

 Previous study found that individuals who took daily calcium and Vitamin D supplements lost more weight as compared to those who received a placebo treatment. The researchers propose that additional calcium and Vitamin D might have contributed to our reduction in appetite. Although existing studies do not endorse the notion that vitamin D leads to weight loss, a connection between the two seems to exist.

 Maintain Healthy Skin

 Vitamin D promotes skin health by regulating inflammation, assisting skin in cell growth, repair and metabolism. Sufficient levels might even help avert skin aging and lessen redness ,dryness and other manifestations like eczema and psoriasis. There’s also evidence that normal vitamin D levels may protect against skin issues. 

Support Cancer Prevention 

There is a correlation between symptoms of vitamin D deficiency and heightened cancer development risks, notably for breast,colon,bladder and prostate cancer. Studies have indicated a connection between heightened sunlight exposure and Vitamin D levels in circulation on one hand and a decrease in the incidence and mortality rates of various cancer types on the other. 

Some signs of Deficiency 

 Studies indicate that symptoms of vitamin D deficiency may consists of: 

Tiredness 

osteoporosis or broken bones 

increased vulnerability to infections

Elevated likelihood of cardiovascular conditions and hypertension 

Greater risk for specific cancer types 

Autoimmune disorders 

Mood disorder such as depression

 Sleep disturbances 

Joint information or degeneration (arthritis) 

Increased diabetes risk 

Asthma condition

 Persistent pain 

Dermatological problems 

Vitamin D rich foods

 The best sources of vitamin D are:

 Cod liver oil 

Beef liver

Milk fortified 

Fishes like salmon, tuna fish, carp fish ,swordfish

 Egg yolk 

Cereals fortified

Orange juice 

Milk fortified substitute like nut based milk 

Fortified yogurt

What are ways to boost my Vitamin D level?

 ● For those with fair to medium skin tones, a general recommendation is to spend around 10 to 15 minutes Each day in direct sunlight without sunscreen.

 ● For individuals with dark skin daily Sun exposure for approximately 40 minutes is likely to increase to produce sufficient Vitamin D. 

● Also get vitamin D from vitamin D rich foods. 

● Taking Vitamin D supplements. 

● For individuals who are unable to go outside daily, taking Vitamin D supplements can be beneficial. 

Conclusion 

Vitamin D, a fat soluble vitamin, is primarily obtained through sun exposure on our skin. The advantages of vitamin D in compass eating aiding bone metabolism, cardiovascular functioning, immune defense against infections and diseases, skin conditions and cognitive mental well being. To keep levels normal, expose your skin to sunlight for 10 to 20 minutes Each day. For those who are deficient in this nutrient and other viable choice is to take Vitamin D3 supplements.