Vitamin and minerals are micronutrients that are needed by the human body in small amounts. Even though it may seem like lack of it may seem harmless, it is necessary for humans to make sure their intake of vitamins and minerals such as vitamin D especially in forms of vitamin D3, is enough. Why is it very important to get vitamin D and how can you get it? Read more to find out.
Vitamin D is also known as the sunshine vitamin since humans themselves can produce its own vitamin D through the chemical reaction that occurs when the skin is exposed to the sunray. Vitamin D in general is divided into two types: vitamin D2 and D3. Vitamin D3 is much more preferred by the body as it is similar to the one produced by the body itself. This explains why vitamin D health supplements are likely to be made into the vitamin D3 forms. Vitamin D2 comes from plants while vitamin D3 is usually obtained through animals-based products. Fret not, vitamin D3 supplements nowadays are also available in much friendlier options for vegetarians or vegan.
The recommended daily intake of vitamin D is 600 to 800 IU. If a person takes more than 4000 IU, the limit for daily intake, it can easily lead to some degree of toxicity and is especially harmful for heart and kidney. Now you are getting this much information, why does vitamin D matter so much, especially vitamin D3?
1- It helps preventing bone problems by strengthening the bone structures and preventing one from bone ageing faster or become weak
2- It helps with the bone and gum health
3- It helps elderly to avoid falls and fractures in elderly
4- It is possible to improve respiratory health especially those experiencing severe asthma and chronic obstructive pulmonary disease (COPD)
5- Preventing from complications of vitamin D deficiency such as rickets in children and osteomalacia in adults which are characterised by soft weak bones
Reasons to ensure vitamin D3 daily intake as recommended is fulfilled, as mentioned above should be taken seriously. The easier and most convenient way to get enough of the vitamin is of course through supplements. However, this should be your last resort after trying to obtain it from eating food. You may want to opt for supplement if you are indeed unable to eat certain amount of food to gain the vitamin D3 due to time constrictions or have other health concerns such as post-menopausal woman, people with chronic kidney disease, parathyroid diseases and those on long-term steroids medications because these group of people are prone to low level of vitamin D.
There are numerous foods that you can incorporate into your diet to make sure you are getting enough vitamin D for the day. Food that contains vitamin D3 are:
1- Salmon
2- Egg yolk
3- Cow’s milk
4- Cod liver oil
5- Sardines
6- Mackerel
7- Herring
8- Shiitake mushroom
9- Cereal fortified with vitamin D
10- Beef
11- Lamb
12- Tuna
13- Beef liver
14- Soy milk
15- Almond milk
Vitamin D2 and vitamin D3 may seem different but overall, both are vitamin D and help the body to function well. Hence, there is no need to treat food as proportionate to vitamin D2 or D3. Although it is true eating the above food can provide a high Amount of vitamin D3, always be sure to take it as accordingly and to prepare it in a much healthier way such as less use of oil when frying or cooking fish and choose baking or grill instead. Know about hajj vaccination package.
