Vitamin D is a fat soluble vitamin that can be found in fatty foods such as fish, oyster, butter, milk products, beef liver, egg yolk and nuts. The fact that only low doses of vitamin D exist in our food, makes it essential for many to get it from the alternative source, which is the sunlight.
The exposure to the ultraviolet rays in sunlight helps our bodies to make vitamin D. The longer you stay in the sun, the more your body makes the vitamin.
Since the daily amounts we get from natural sources, including the exposure to sunlight, are not enough, some food manufacturing companies tend to add vitamin D in the foods we consume, such as milk, soy products and cereals.
That way is kind of safe and suitable for the ones who don’t follow a healthy diet or lack information about eating right.
Vitamin D is known as the most important vitamin for bone growth and strength, although it contributes in a number of functions including cell growth division and reinforcing the immune system. It helps the body absorbing calcium as well as vitamin A and C, besides having an antibacterial effect.
The vitamin helps keeping the skin pores opened; therefore it ensures that the skin will get rid of the toxic compounds and other waste found in the sweat. That way it prevents acne from forming and keeps our skin soft and healthy.
Although not many researches were carried out on how vitamin D helps the skin or prevents acne forming, most of vitamin D advantages were referred to its antibacterial effect as being an antioxidant that boosts the immune system and aids the body functions.
Although vitamin D is thought to prevent aging of skin, it has a number of dangerous disadvantages due to the much exposure to sunlight. The overdose of vitamin D encourages the body to absorb calcium, and hence increases the risk of heart attack and kidney stones formation. Too much exposure to sunlight can cause skin cancer due to the effect of ultraviolet rays.
The suitable daily amount of vitamin D is equal in kids and adults. It is almost 600 IU/day, but some kids may need a smaller dose, either through supplements, exposure to sunlight or consumed food. Adults, and especially the aging people or women in menopause, need to stay longer in the sun to encourage their bodies on forming vitamin D, and hence prevent osteoporosis.
Vitamin D is thought to reduce obesity, and the high levels of vitamin D helps with weight loss and parathyroid glands treatment.