According to the National Institutes of Health, vitamin D is a nutrient that plays a vital role in the health of our bones, heart, and immune system. Getting enough vitamin D can help prevent a wide variety of health problems, including osteoporosis, heart disease, cancer, and even the common cold.
Although our bodies can create vitamin D from exposure to sunlight, many people don’t get enough sun to produce adequate levels of this important nutrient. Fortunately, there are other ways to get vitamin D, including through certain foods and supplements.
Here are 9 important benefits of vitamin D and how you can get enough of it.
1. Helps Keep Your Bones Strong
One of the most important roles of vitamin D is to help the body absorb calcium, which is essential for strong bones. Without enough vitamin D, bones can become thin, brittle, or even misshapen. Getting enough vitamin D, either through exposure to sunlight or through supplementation, can help reduce the risk of osteoporosis, a condition that causes bones to become fragile.
2. Helps in reducing the risks related to heart
Some research suggests that vitamin D may help reduce the risk of heart disease by keeping the arteries clear and preventing the build-up of plaque. Additionally, vitamin D may help reduce high blood pressure, a major risk factor for heart disease.
3. May Help Prevent Cancer
Vitamin D may also play a role in cancer prevention. Some studies have shown that people with higher levels of vitamin D have a lower risk of developing cancer, including breast, colon, and prostate cancer. Additionally, vitamin D may help improve the effectiveness of cancer treatments.
4. Boosts Immunity
Vitamin D plays an important role in the function of the immune system. Getting enough vitamin D can help the body fight off infections and illnesses, such as the flu, cold, and even some types of cancer.
5. Improves cognitive function
Some recent studies have suggested that vitamin D may also play a role in cognitive function and brain health. One study found that people with higher levels of vitamin D were less likely to experience cognitive decline as they age. Additionally, another study found that vitamin D supplementation improved cognitive function in people with Alzheimer’s disease.
6. Reduces Inflammation
Anti-inflammatory effects are also attributed to vitamin D. Inflammation is a natural response of the body to injury or infection, but chronic inflammation can lead to a variety of health problems, such as heart disease, arthritis, and even cancer. Getting enough vitamin D can help reduce inflammation and the risk of these chronic diseases.
7. Helps with Weight Loss
Vitamin D has also been shown to help with weight loss. One study found that people who were overweight or obese who took a vitamin D supplement lost more weight and body fat than those who didn’t take a supplement. Vitamin D may also help improve insulin sensitivity, which can lead to weight loss.
8. Improves Muscle Strength
Vitamin D is also important for muscle strength. One study found that people who took a vitamin D supplement had better muscle strength than those who didn’t take a supplement. Additionally, another study found that vitamin D supplementation improved muscle function in people with multiple sclerosis.
9. Improves Sleep Quality
Getting enough vitamin D can also help improve sleep quality. One study found that people who took a vitamin D supplement slept better and woke up less during the night than those who didn’t take a supplement. Additionally, another study found that vitamin D supplementation improved sleep quality in people with insomnia.
So, for overall health, it is very important to get enough Vitamin D and the most effective way to get Vitamin D is to get it through sunlight. However, many people don’t get enough sun exposure to produce adequate levels of vitamin D which is considered a common deficiency problem all over the world. Fortunately, there are other ways to get vitamin D, including through certain foods and supplements.
Symptoms of Vitamin D deficiency
Vitamin D deficiency means your body is not getting enough Vitamin D. Some of the common Vitamin D deficiency symptoms are as follows:
- Fatigue
- General aches and pains
- Poor immune system
- Loss of bone density
- Loss of appetite
- Weight gain
- Bone pain and fractures
- Muscle weakness
- Depression
- Impaired wound healing
- Hair loss
- Dry, itchy skin
- Increased risk of infection
Although, there are chances that you don’t observe any Vitamin D deficiency symptoms.
Vitamin D deficiency diagnosis
A blood test is the best way to find out if you have a vitamin D deficiency. Your doctor will likely order a 25-hydroxyvitamin D test. With the help of this blood test, your Vitamin D levels can be checked.
A vitamin D level of less than 30 nanograms per millilitre (ng/mL) is considered deficient. A level of 30 to 50 ng/mL is considered insufficient. You need a blood level of vitamin D of at least 50 ng/mL to maintain bone health.
If your test results show that you are vitamin D deficient, your doctor will likely recommend that you take a vitamin D supplement.
Best foods to get Vitamin D naturally
Vitamin D is an essential nutrient that helps the body absorb calcium and maintain a healthy skeleton. The body produces vitamin D when exposed to sunlight, but it can also be found in certain foods.
There are a few things to consider when thinking about the best foods to get vitamin D. The first is that vitamin D is a fat-soluble vitamin, meaning that it is stored in the body’s fatty tissues. This means that if you are not taking in enough fat, you will not be able to absorb and store vitamin D effectively. This is why it is recommended that you get your vitamin D from foods that are high in fat. Some of the best foods to get vitamin D include:
- Fatty fish such as salmon, mackerel, tuna
- Fish liver oils
- Egg yolks
- Fortified milk, juices, and cereals
- Mushrooms
- Yoghurt
Another consideration is that vitamin D is not found in many foods naturally. This means that you will likely need to rely on supplements or fortified foods to get your daily dose of vitamin D. Consult with your healthcare provider before starting on any medication for more information on Vitamin D.
So, to wrap up, if you’re looking for ways to improve your health, adding more vitamin D to your diet is a great place to start. This essential nutrient provides a host of benefits, from supporting bone health to boosting immunity. And you can find it in a variety of foods, from fatty fish to eggs to mushrooms. So, incorporate some of these vitamin D-rich foods into your meals and you’ll be on your way to better health in no time.
