VITAMIN OF THE WEEK - VITAMIN D

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VITAMIN OF THE WEEK


VITAMIN D


> Vitamin D is a fat - soluble vitamin that is naturally present in very few foods,added to others.
> It is also produced when ultra violet rays from sunlight strike the skin & trigger Vitamin D synthesis.
> Vitamin D obtained from sun exposure, Food and supplements is biologically inert and must undergo two hydroxylations in the body for activation.
> It is also Known as " SUNSHINE VITAMIN"


RECOMMENDED DIETARY ALLOWANCES FOR VITAMIN D


# 0-12 MONTHS - 10 mcg
# 1-13 YEARS - 15 mcg
# 14-18 YEARS - 15 mcg
# 19-50 YEARS - 15 mcg
# 51-70 YEARS - 15 mcg
# > 70 YEARS - 20 mcg

FUNCTIONS OF VITAMIN D


* Helps to absorb calcium
* Maintain the health of bones & teeth
* Support the health of immune system, brain & nervous system
* Regulate insulin levels and aid diabetes management.
* Support Lung function & Cardio vascular health
* Enhances mood & sleep
* Influence the expressions of genes involved in cancer development.



SOURCES OF VITAMIN D


 THE BEST SOURCE OF VITAMIN D IS SUN LIGHT.


FOOD :


1. MILK - 8 OUNCES - 100 IU
2. TUNA - 100 G - 150 IU
3. FATTY FISH - 100 G- 450 IU
4. EGG YOLK - 1 NO - 400 IU
5. MUSHROOMS - 100 G- 400 IU



VITAMIN D DEFICIENCY :


REASONS:


1. Shun the Sun
2. Suffer from Milk Allergies
3. Vegetarian Diet
4. Dark Skin
5. Age Above 65
6. Obesity
7. Digestive disorders
8. Chronic Kidney Disease

SYMPTOMS :


  • Muscle/ join pain & weakness
  • Bone pain
  • Tiredness or fatigue
  • Depression

TREATMENT : 


  Supplementation of Vitamin - D through supplement like Cod liver oil tablet, fortified foods...





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