Sometimes life can get in the way, and we get stuck in a routine. From working in the office
to doing chores at home, we often don’t have much time to spare lounging outside.
Do you remember the last time you went out for a picnic? It’s been a long time, hasn’t it? Going
out on a bright, sunny day is more than just fun; it’s also a great way to get vitamin D.
Vitamin D is quite different from other essential vitamins because It is synthesized in the skin
after being exposed to sunlight, which is why it is also dubbed “the sunshine vitamin.”
Most of you love the warmth of the sun's rays,
but not all of us can enjoy its benefits. To my surprise, around 50% of the global
population is affected by vitamin D deficiency. The reason? They hardly get any sun exposure!
But what makes vitamin D so important? And How do we know if we're running low
on this essential vitamin? Is there any alternative to sunlight exposure
for vitamin D? Today’s video will cover all this and much more, so stick around!
Let’s get down to it, why do we need vitamin D?
First off, it aids in bone metabolism.
The person who introduced me to the idea that calcium promotes bone health forgot
to add vitamin D’s role. Not their fault! It’s not common knowledge! So let me elaborate for
you. Our sunshine vitamin plays a crucial role in bone strengthening. Studies have shown that
vitamin D binds calcium to the bone matrix, increasing calcium absorption by the bones.
Vitamin D acts in two ways in aiding bone health.
First, it affects osteoblasts, osteocytes, and osteoclasts and boosts their functions.
These cells are collectively responsible for synthesizing
the bone matrix and mineralizing the skeleton.
And Vitamin D positively impacts the production of proteins such as osteocalcin and osteopontin.
Both are responsible for binding calcium to bones.
Another way it indirectly contributes to bone health is by regulating the calcium
and phosphorus metabolism of the body. Vitamin D stimulates the intestine epithelium (or the
surface cells) to enhance absorption and take up as much calcium as possible. This is done
by speeding up the work of epithelial calcium receptors, also known as TRPV6.
Vitamin D deficiency can often lead to diseases like rickets in children and
osteoporosis in adults. Weak and brittle bones are a few characteristics of these conditions.
A decline in bone density is typical in growing females. In the United States, almost 20% of
women over 50 experience osteoporosis. And studies have established direct links
between low mineral density in menopausal and post-menopausal women with low vitamin D levels.
Another study focusing on adults above 65 years of age stated that vitamin D
supplementation and calcium intake successfully increased bone density in both men and women.
If you are a fitness enthusiast like me and love to participate in sports,
then it's understood that you are much more prone
to injuries and fractures. But guess what? Vitamin D can be your savior.
Research has shown that increasing vitamin D intake can be an excellent
way to protect bone mass and reduce your fracture risk.
Were you looking to boost your immune health and fight diseases?
Your body has mechanisms to fight infection-causing
microorganisms through the immune system.
So, your innate immune system is the first line of defense against invading pathogens.
Your body uses skin and mucus, enzymes, antimicrobial cells (phagocytes),
cell receptors, and killer cells (macrophages and white blood cells), all to ensure that the
harmful invaders are not allowed to meddle with the regular functioning of your body.
Studies have shown that vitamin D boosts
immune health by strengthening your immune system’s natural responses.
Vitamin D stimulates the macrophages, a type of white blood cell that kills invading bacteria,
cleans up the mess and removes its dead cells,
and simultaneously triggers the actions of other immune cells.
But sometimes, this defense system backfires and falters,
and you’ll have difficulty differentiating between foreign cells and those indigenous to your body.
This utter confusion is what we call autoimmune malfunction. Your immune system kills some of its
own cells and causes disruptions in your body's regular functions and processes,
eventually leading to the development of diseases.
One self-made disorder that this can result in is Multiple Sclerosis.
A condition in which your immune system eats away the outer covering of your nerve cells and damages
them. This nerve damage causes severe disruptions in the brain-body communication channels. Your
brain can no longer pass vital information to the rest of the organs of your body in a smooth
manner. And vitamin D deficiency only adds up to the issue. Studies have shown that having
low vitamin D levels can actually increase the risk of developing Multiple Sclerosis.
One of the unique properties of Vitamin D is that it can be a natural mood lifter. It can
help you manage anxiety and depression. Studies have shown a positive impact of
vitamin D supplementation in those with negative thoughts and emotions and depressive tendencies.
Research has also proved that increasing your vitamin D intake can help you speed up weight
loss. Obesity is a common health issue and a leading cause of many life-threatening
diseases like cardiovascular problems, cancers, and diabetes.
It is prevalent within more than 40% of the population in the United States.
Evidence also suggests that lower vitamin D levels are associated with
an increased risk of cardiovascular diseases, including hypertension,
coronary artery disease, ischemic heart disease, heart failure, stroke, and type 2 diabetes.
Now that we know about its benefits let’s
move on and look at the warning signs for vitamin D deficiency.
Nutrient deficiencies can be hard to identify. Some people won’t
notice a deficiency until their symptoms worsen.
But if you act quickly and identify the subtle signs your body keeps sending,
you’ll save yourself from regular hospital visits. Make sure to watch out for the following:
Frequent occurrences of the flu - If this sounds like you, then vitamin D could be
one of the contributing factors to why you are constantly ill. Respiratory infections
like pneumonia, bronchitis, and colds are commonly linked with its insufficiency.
Feeling fatigued and worked up all day can also be a symptom.
Since vitamin D is a necessary aid in calcium absorption,
essential for bone health, its deficiency can often cause lower back pain in adults.
Studies have established links between vitamin D deficiency with depression. So
if you are feeling mentally drained and exhausted, this could be a subtle sign.
A delay in wound healing after injury or surgery can indicate that your vitamin D
levels are too low. Vitamin D plays a vital role in new skin formation and collagen production,
which is why its insufficiency can severely affect the healing process.
Hair loss is another symptom to look out for. Although it could happen due to many reasons
like stress and other nutrient deficiencies, studies have shown that alopecia areata,
an autoimmune disease characterized by severe hair loss, is often triggered by low vitamin D levels.
If chronic muscle pain has been troubling you for a long time,
you should get your vitamin D levels checked. Evidence suggests that
approximately 70% of people with such complaints had insufficient vitamin D.
Unexplained weight gain is a hallmark sign of vitamin D deficiency,
so if you have been wondering what is causing you to gain a few pounds,
lower vitamin D levels could be the reason.
What are some good sources of vitamin D?
If your hectic schedule leaves you no room for sun exposure, then there is no need to worry. Relax!
Sun is not the only means to get vitamin D. It can also be derived from various food sources.
The flesh of fatty fish such as trout, salmon, tuna, mackerel,
and fish liver oils are one of the best sources of vitamin D next to sun exposure.
Vitamin D can also be found in trace amounts in beef liver, mushrooms, egg yolks, and cheese.
TIME FOR A FUN FACT! Did you know that the mushrooms available on the market
have been treated with UV light to increase their vitamin D levels? Yes! That’s true.
AND. Almost all the milk in the United States is voluntarily fortified (made nutrient rich with
additives) with about 3 mcg of vitamin D per cup. Some other food items like ready-to-eat
breakfast cereals, orange juices, yogurt, and margarine also contain added vitamin D.
So what are you waiting for? Visit your nearest grocery store, pick out your favorites,
check their nutrition labels and get going on your goal to replenish vitamin D reserves
in your body. Are you interested in learning more about vitamin D?
Watch Too Much Vitamin D Is Dangerous
Or 14 Signs Of Vitamin D Deficiency Your Body Is Warning You About
Go ahead! Click one, or better yet, watch both. What symptoms
of vitamin D deficiency stood out to you? Let us know in the comments below!
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