Vitamin D
vitamins And Minerals > > Vitamin D
Vitamin D is one of the most unique of the vitamins and minerals. While vitamin A is synthesized by the body from ingested carotene, vitamin D is actually made by the body when it is exposed to sun light. This results in its nickname, "The Sunshine Vitamin."
Vitamin D is also taken into the body. During the dark winter months, when sunshine is not as abundant, it is important to make sure that an adequate amount of vitamin D is taken. The recommended daily amount of vitamin D is five micrograms up to age 50, ten micrograms ages of 51-70 and 15 micrograms after age 70. Spending 10-15 minutes in the sunshine three times a week is usually sufficient for those under the age of 50 to obtain the necessary amount of vitamin D each week.
Vitamin D's main function is to regulate and enable the absorption of calcium, as well as phosphate. This means that vitamin D is essential to strong and healthy bones and teeth. In fact, this is the main function of vitamin D. It provides help for the absorption of other vitamins and minerals. Because calcium also helps maintain nerve cell membranes, vitamin D is also important to cells found throughout the body, including the brain.
A deficiency of vitamin D is usually most apparent in softened bones. Young children who suffer from a lack of vitamin D can endure a condition known as rickets. Rickets can produce bow legs, pigeon chest, bumps in the rib cage, scoliosis (the curving of the spine), increased cavities, slow tooth development and weak tooth enamel (the protective covering of the tooth). This not only causes problems in proper skeletal and dental development, but can be painful as well. I n older people, a lack of vitamin can result in osteoporosis, as calcium is not properly absorbed and the bones weaken. This makes the bones more susceptible to fracture.
Vitamin D is another of the vitamins and minerals that can cause problems when there is too much. For the most part, when there is too much vitamin D in the blood, calcium is absorbed from the intestinal tract, or reabsorbed out of the bones and back into the blood stream. When this happens, calcium can be deposited in soft tissue, like the kidneys (causing stones) or the heart. This can reduce the proper function of these organs. However, vitamin D toxicity is rare because of the difficulty in actually obtaining it.
Because there are few foods that supply vitamin D, it is important to spend some time in the sunlight, and take a supplement. Most people get their necessary amount of vitamin D from a multivitamin. A multivitamin can also ensure the proper amounts of other vitamins and minerals.
Foods that contain vitamin D are eggs and liver, along with fatty fish like salmon and tuna. Additionally, most milk is fortified now with vitamin D in order to help with the absorption of its calcium.
Vitamin D is one of the most important of the vitamins and minerals. It helps keep the skeletal system strong and healthy, and the teeth in good working order. A balanced diet, supplemented with vitamin D will keep the body functioning properly.