Vitamin D

Vitamin D is a crucial nutrient that plays a vital role in maintaining overall health. It is unique compared to other vitamins because our bodies can produce it when the skin is exposed to sunlight. There are two primary forms of vitamin D: D2 (ergocalciferol) and D3 (cholecalciferol).

Sources of Vitamin D

The primary source of vitamin D is sunlight. When our skin is exposed to UVB rays from the sun, it triggers the production of vitamin D. Additionally, vitamin D can be obtained through dietary sources such as fatty fish (salmon, mackerel, and tuna), egg yolks, cheese, and fortified foods like milk and cereals.

Functions of Vitamin D

Vitamin D plays a crucial role in maintaining strong and healthy bones by aiding in the absorption of calcium and phosphorus. It also supports the immune system, helps regulate cell growth, and plays a role in reducing inflammation.

Deficiency and Health Implications

A deficiency in vitamin D can lead to various health issues, including rickets in children, osteomalacia in adults, weakened immune function, and an increased risk of fractures. Individuals who have limited sun exposure, follow a strict vegan diet, or have certain medical conditions may be at a higher risk of vitamin D deficiency.

Recommended Intake

The recommended intake of vitamin D varies by age and life stage. For example, the recommended dietary allowance (RDA) for vitamin D is 600 IU for individuals aged 1-70 years and 800 IU for those over 70. However, it's important to consult with a healthcare professional to determine the appropriate intake for individual needs.

Study Guide

1. What are the primary sources of vitamin D?
2. What are the functions of vitamin D in the body?
3. What health implications are associated with vitamin D deficiency?
4. How can individuals obtain vitamin D from dietary sources?
5. What is the recommended intake of vitamin D for different age groups?