D-LIGHTFUL FACTS ON VITAMIN D

In India, 70-80% of the general population suffers from Vitamin D deficiency. In spite of having abundant sunshine, India has a high percentage of Vitamin D deficiency amongst all age groups.

Also known as the sunshine vitamin, it is the single most underrated nutrient in the world of nutrition and that’s probably because it’s available for FREE!

Here are a few amazing facts on this valuable vitamin:

• Vitamin D is produced by our skin in response to exposure to the ultraviolet radiation (UV rays) from natural sunlight. These healing rays of natural sunlight (that produce vitamin D) cannot penetrate through glass.

• So, we cannot generate vitamin D while sitting in our car or at home. It is nearly impossible to get adequate amounts of vitamin D from our diet. One may have to consume 10 large glasses of milk fortified with Vitamin D each day to get the minimum levels required by the body.

Sunlight exposure is the only reliable way to generate vitamin D in our body.

• The farther one lives from the equator, the longer exposure he needs to the sun in order to generate vitamin D.

India is situated to the North of the equator. At this latitude, sun exposure between 11 am to 2 pm promotes maximum Vitamin D production in the body.

• People with dusky skin tone or having dark pigmentation may need 20 – 30 times as much exposure to sunlight as light-skinned people to generate the same amount of vitamin D.

For Indian skin tone, minimum “direct sun exposure” required daily is more than 45 min to bare face, arms and legs.

• Even weak sunscreens (SPF=8) block our body’s ability to generate vitamin D by 95%.

• It is impossible to generate too much vitamin D in our body from sunlight exposure: as our body will self-regulate and only generate what it needs.

• Vitamin D is “activated” in our body by our kidneys and liver before it can be used.

Having kidney disease or liver damage can greatly impair our body’s ability to activate circulating vitamin D.

WHY IS VITAMIN D IMPORTANT FOR OUR BODY?

• Sufficient levels of vitamin D are crucial for calcium absorption in our intestines. Lack of vitamin D can hamper calcium absorption, rendering calcium supplements useless.

It is associated with Rickets, a disease where bone tissue does not mineralize completely, leading to soft bones and skeletal deformities.

Also, osteoporosis, osteomalacia and increased risk of fractures are the outcomes of Vitamin d deficiency.

• Studies have proven a strong relationship between cardiovascular diseases and Vitamin D deficiency.
• It reduces the risk of developing certain malignant tumours such as in breast cancer, prostate cancer and colorectal cancer.
• It also plays a key role in certain psychiatric illnesses like depression and Schizophrenia.

HOW MUCH VITAMIN D IS NEEDED FOR OUR BODY?

The Recommended Daily Allowance of Vitamin D is as follows:

Infants (under 1 year) – 400 IU

Children and adults – 600 IU

Adults (over 70 years) – 800 IU

Apart from sun exposure, eating foods that naturally contain vitamin D like cod liver oil, swordfish, salmon, tuna, sardines, beef liver, and egg yolks or eating foods fortified with vitamin D (milk being most common) are other sources of vitamin D.

So, if you shun the sun, or suffer from milk allergies, or adhere to a strict vegan diet, you may be at risk for vitamin D deficiency. In such case, you may need Vitamin D supplements. You can consult your doctor to know which supplement is good for you.