Sunshine vitamin
Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3.Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
1. Vitamin D fights disease
In addition to its primary benefits, research suggests that vitamin D may also play a role in:
- reducing your risk of multiple sclerosis, according to a 2006 study published in the Journal of the American Medical Association
- decreasing your chance of developing heart disease, according to 2008 findings published in Circulation
- helping to reduce your likelihood of developing the flu, according to 2010 research published in the American Journal of Clinical Nutrition
2. Vitamin D reduces depression
- Research has shown that vitamin D might play an important role in regulating mood and warding off depression. In one study, scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.
- In another study of people with fibromyalgia, researchers found vitamin D deficiency was more common in those who were also experiencing anxiety and depression.
3. Vitamin D boosts weight loss
- Consider adding vitamin D supplements to your diet if you’re trying to lose weight or prevent heart disease. You can find a great selection of vitamin D supplements on Amazon.com.
- In one study, people taking a daily calcium and vitamin D supplement were able to lose more weight than subjects taking a placebo supplement. The scientists said the extra calcium and vitamin D had an appetite-suppressing effect.
- In another study, overweight people who took a daily vitamin D supplement improved their heart disease risk markers.
Beware of D-ficiency
Many factors can affect your ability to get sufficient amounts of vitamin D through the sun alone. These factors include:
- Being in an area with high pollution
- Using sunscreen
- Spending more time indoors
- Living in big cities where buildings block sunlight
Food sources of vitamin D
Few foods contain vitamin D naturally. Because of this, some foods are fortified. This means that vitamin D has been added. Foods that contain vitamin D include:
- salmon
- sardines
- egg yolk
- shrimp
- milk (fortified)
- cereal (fortified)
- yogurt (fortified)
- orange juice (fortified)
www.healthline.com