Every one of us wants to stay fit and healthy. We must put some effort into fulfilling our wish to keep ourselves fit and healthy. A healthy body is a dream of everyone. If you want to live happy you will have to stay fit and healthy. Because if you are healthy, you can spend your life very happily. A healthy body has very few chances to stay ill. A healthy person lives his life energetically. Health is wealth. You can enjoy each and every moment of your life if you are healthy and physically fit.
So, it is necessary to keep yourself healthy if you want to enjoy your life instead of spending it. There are many things you need to encounter to stay fit and healthy. For example, exercise, a good and balanced diet, physical activities on regular basis, a perfect quantity of intake of water, amount of minerals, vitamins, fiber, and proteins that your body requires. All these things play an important role to keep you healthy and keep you away from doctors and diseases.
In this article, we will know about the importance of Vitamin D for a healthy and fit life. So, keep reading to know about the benefits of Vitamin D and also how to overcome its deficiency.
Vitamins are important for a healthy body. Every vitamin has its own importance and work. We all need each vitamin in a specific quantity to fulfill a healthy body’s requirements. Same like that we require Vitamin D. vitamin D is a very important vitamin that helps regulate calcium and phosphorus in the body. It is also important for the bones. It plays an important role to maintain a proper bone structure. There are different types of vitamin D including ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D is found in fish, eggs, and fortified milk. Vitamin D is a nutrient as well as a hormone that our bodies make.
Best Source of Vitamin D:
Vitamin D is essential for our body. In case of its deficiency, you cannot stay fit or healthy. Vitamin D can be gotten naturally from food. Following are the foods and some other things from which you can get vitamin D naturally.
- Vitamin D is also known as the sunshine vitamin because sun is one of the best sources of vitamin D. By sitting in the Sun, you can have an amount of vitamin D that your body requires to stay healthy. So, try to spend time in the sun, especially in summers.
- Use fatty fish. Also, seafood is a great source of vitamin D.
- Mushrooms have also vitamin D. So, eat mushrooms to maintain the requirement of vitamin D.
- Eggs have more proteins. But if you want to increase your vitamin D, use egg yolks. Egg yolks have vitamin D
- Try to add fortified foods in your daily diet plan.
- You can also have vitamin D supplements to increase the amount of vitamin D
- Try a UV lamp.
Vitamin D content of Various foods:
|Food||Vitamin D content in International Units (IUs) per serving|
|Cod liver oil, 1 tablespoon||1360|
|Swordfish, cooked, 3 ounces||566|
|Salmon (sockeye) cooked, 3 ounces||447|
|Tuna, canned in water, drained, 3 ounces||154|
|Orange juice fortified with vitamin D, 1 cup||137|
|Milk, vitamin-fortified, 1 cup||115-124|
|Yogurt, fortified with 20% of the daily value of vitamin D, 6 ounces||80|
|Sardines, canned in oil, drained, 2 sardines||46|
|Liver, beef, cooked, 3 ounces||42|
|Egg yolk, 1 large||41|
|Cereal, fortified with 10% of the daily value of vitamin D, 1 cup||40|
|Cheese, Swiss, 1 ounce||6|
Symptoms of Vitamin D deficiency:
Vitamin D deficiency causes many disorders in your body. Here are the symptoms of vitamin D deficiency.
- Bones’ pain
- Muscle weakness, aches, and cramps
- Depression and anxiety
- Tiredness, aches and pains
- Stress fractures specially in legs, pelvis and hips.
How much Vitamin D is required?
in healthy people, the amount of vitamin D is required according to their age. Following is the chart.
|People by age||Recommended dietary allowance (IU/day)||Upper level intake (IU/day)|
|Infants 0-6 months*||400||1,000|
|Infants 6-12 months*||400||1,500|
|Children 1-3 years old||600||2,500|
|Children 4-8 years old||600||3,000|
|People 9-70 years old||600||4,000|
|People over 70 years old||800||4,000|
|Females 14-50 years old, pregnant/lactating||600||4,000|
Benefits of Vitamin D:
Vitamin D is necessary for the body like all other vitamins, minerals, calcium, and iron. Vitamin D has its own benefits and advantages. It has many important functions. The most important functions of vitamin D are regulating the absorption of calcium and phosphorus and facilitating normal immune system function. Vitamin D is essential for the typical growth and development of bones and teeth. It also helps to improve resistance to certain diseases. It also decreases the chance of heart disease. It reduces the risk of multiple sclerosis. It reduces the likelihood of severe sickness. It also helps to strengthen the immune system. It might support losing weight. It may regulate mood swings. It may reduce depression and anxiety.
- Why is important to stay fit and healthy?
- How can I increase my Vitamin D naturally?
- What is the best source of Vitamin D?
- What are the main symptoms of vitamin D deficiency?
- How much vitamin D is required for the infants?
- What are the benefits of Vitamin D?