The Benefits of Vitamin D

 

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