The sunshine vitamin ! vitamin D

Our body can make its own vitamin D when exposed to sunlight. But these days people deprive their

body with sun exposure , or use sunscreen resulting in vitamin D deficiency. As per the latest survey

65-70 % Indians suffer from vitamin D deficiency. The problem is so grave that even pregnant

women are giving birth to infants who are already deficient in this vitamin.

Apart from sunlight we have very limited dietary sources of vitamin D. Scientist have evaluated many

studies to conclude, that food supply cannot substitute vitamin D provided from sunlight. The ration

between the amount of vitamin absorbed from sunlight and food is 9:1. Thus if you are not able to

participate in any outdoor activity for at least half an hour daily one should get there blood tested

for levels of 25 hydroxy vitamin D. In case the levels are below 30-50ng/ml, one has to eat

supplements easily available in the market.

Some good natural sources of vitamin D are-

1. Fish, sea food and fish oil.

2. Nuts and seeds

3. Whole milk

4. Egg

As most of the sources are animal based vegetarians should be extra careful for keeping a

check on their vitamin D levels.

Why is vitamin D important?

This vitamin is considered more as a pro-hormone rather than a vitamin as its main

role is to activate the production of hormones in the liver and kidney which regulate the

absorption of nutrients like calcium.

Vitamin D helps to-

 Absorb minerals like calcium and makes our bones strong

 Fight diseases

 Prevents heart diseases

 Controls weight

 Prevents depression

 Reduces risk of diabetes

 Inhibits growth of cancer cells

With such important functions we definitely can’t afford to neglect the intake of this

vitamin.

Vitamin D and weight loss

A lot of research is on to the role of vitamin D and obesity but it has surely been

confirmed that majority of the obese are vitamin D deficient. One major reason

could be the feeling of lethargy caused by this vitamin deficiency which restricts

physical activity. But at the same time we do not advise overdose of this vitamin as

that could be hazardous too. An excess of vitamin D can cause health problems such

as dehydration, vomiting, kidney damage and kidney stones. No supplement should

be taken without the guidance of a doctor and regular test should be conducted to

regulate the optimal levels of vitamins and minerals.

How to absorb vitamin D from sunshine?

 Wear light coloured cotton clothes and sit in the morning sun as the heat of

the sun is bearable

 Try and expose your backbone to the sun as it absorbs the maximum vitamin

D

 Glass filters the UV rays which activate the vitamin in our skin so sit in direct

sun

 Avoid using sunscreen

 Applying oil on skin improves the absorption of UV rays

 Dark skin people need to sit for more time in the sun as it takes longer to

absorb the sun rays.