Vitamins are important substances that the body requires to develop and grow normally. Vitamin D helps the body absorb calcium in its wastes. Lack of vitamin D can cause serious bone diseases like osteoporosis or cramps. The recommended amount of vitamin D for children is usually not met as children cannot synthesize vitamin D.
Deficiency of vitamin D may also be caused by nutritional deficiencies in foods or by direct skin contact with pollutants. When the body does not get enough vitamin D, the skin tends to store vitamin D in fat. The liver sometimes excretes vitamin D from fat. When vitamin D deficiency is prolonged, the liver cannot make enough vitamin D to meet the body’s requirements.
Another type of vitamin D is the fat-soluble vitamin. This type of vitamin is found in fatty acids in foods and supplements that are used directly by the body. It is usually necessary to have more vitamin D than calcium in the body for proper bone health. However, there are foods that are rich in vitamin D and, hence, provide adequate calcium in the diet. Foods like cod liver oil, milk, salmon, walnuts, ground vitamin D, yeast, and some mushrooms are good sources of vitamin D.
A vitamin D deficiency may be caused by a vitamin D deficiency or by parathyroid hormone deficiency. The parathyroid hormone level usually rises during childhood and remains high at young adulthood. A vitamin D deficiency in the intestines can lead to vitamin D insufficiency, which can aggravate osteoporotic fractures. Vitamin D insufficiency can also cause an underdeveloped baby that cannot retain calcium in its bones.
It is important for pregnant women and young children to get enough vitamin D. Most of the absorption of vitamin D occurs through food. Therefore, it is very important to eat a healthy diet that is rich in vitamin D and take vitamin supplements if the diet does not contain enough vitamin D. Foods that are rich in vitamin D include cod liver oil, milk, salmon, walnuts, and mushrooms. Vitamin D supplements are available in most health food stores and are usually affordable. Some vitamin D supplements are synthetic, which means they come from animals instead of coming from the intestines. These synthetic vitamin D supplements are usually inexpensive but their effectiveness has not been proven scientifically.
The Recommended Dietary Allowance (RDA) for calcium is 1500 international units per day. A person who consumes more than this amount of vitamin D will not absorb enough vitamin D into their body. The Recommended Daily Allowance (RDA) for vitamin D is 700 international units per day. Vitamins like vitamin D and calcium are essential for healthy bones and teeth, healthy skin, and for building strong muscles. So it is very important to consume a healthy diet full of foods rich in these vitamins.