Vitamin D is a fat-soluble vitamin like A and E. This vitamin is hard to
obtain from food. Luckily, sunshine is a significant source of this vitamin because UV rays from the sun trigger Vitamin D synthesis in the skin.
Vitamin D is tasked with the crucial role of maintaining normal blood levels
of calcium and phosphorus. By promoting calcium absorption, the vitamin
helps to form and maintain strong bones. It also has to work efficiently
with other vitamins, minerals, and hormones in order to promote bone
mineralization.
Because it acts as an overall guardian of the human skeletal system,
Vitamin D helps maintain a healthy immune system and regulate cellular
growth and activity.
Vitamin D Sources
One cup of Vitamin D fortified milk supplies one-half of the recommended
daily intakes for adults between the ages of 19 and 50 and one-fourth
for adults between the ages of 51 and 70.
Although milk is typically fortified with Vitamin D, this is not the case with
dairy products made from milk, such as cheese and ice creams. Some
ready-to-eat breakfast cereals, though, may be fortified with the vitamin.
Unfortunately, there are only a few commonly consumed foods that are
good sources of the vitamin and these are cod liver oil, salmon, mackerel,
tuna fish, sardines, margarine, egg, liver, and beef.
The classic Vitamin D deficiency diseases are rickets among the young
and osteomalacia among adults. Deficiency in this vitamin indirectly
causes osteoporosis since the vitamin is required to promote calcium
absorption in the body.
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