Vitamin D, also
known as cholecalciferol, is a fat-soluble vitamin that is important
for bone and tooth formation and it aids in the absorption of
calcium. Vitamin D is unique because our bodies can synthesize it
with the help of sunlight. Sunlight transforms a cholesterol compound
in our skin into a vitamin D precursor which is absorbed directly
into the blood.
Vitamin D deficiency
symptoms include rickets, osteomalacia, abnormal growth, joint pain,
and soft bones. Rickets is a childhood disease caused by a vitamin D
deficiency. Rickets is characterized by abnormal bone growth which
leads to bowed legs and an outward-bowed chest. Osteomalacia is a
vitamin D deficiency disease that affects adults. Osteomalacia is
characterized by softening of the bones. Symptoms of osteomalacia
include bowed legs and a curved spine.
Toxicity symptoms
include deposits of calcium in different organs, such as the kidneys,
liver, or heart, mental retardation, and abnormal bone growth.
Vitamin D is a fat-soluble vitamin and it is stored in the liver and
in body fat. Vitamin D has the potential to reach toxic levels,
especially for someone taking vitamin D supplements.
It is recommended
that adults aged 18-70 get 15 micrograms (µg)
of vitamin D per day and adults over 70 get 20 micrograms per day.
Just 5-15 minutes of sun
exposure of the face, hands, and arms several times a week is usually
all it takes to get the recommended amount of vitamin D, but for
those who live in areas where year round sun exposure is not
possible, they can get their daily recommended amount from food
sources such as salmon, shrimp, milk, cod liver oil, and eggs.
Salmon
(3 oz)- 4.3 µg
Shrimp
(3 oz)- 3.0 µg
Milk
(1 cup)- 2.5 µg
Cod
Liver Oil (1 tablespoon)- 0.9 µg
Egg
(1)- 0.6 µg
...and
of course a few minutes in the sun several times a week!
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