Vitamin D

By Jazell Choi-
Andujar
What is Vitamin D
Vitamin D is a hormone, similar to a
steroid which is commonly deemed
as a fat-soluble vitamin. Known as
the sunlight vitamin, the body
naturally produces the vitamin with
the assimilation of ultraviolet rays of
sunlight. The vitamin nutrient
obtained from sunlight, foods or
supplements reuires synthesis
through the liver and !idneys before
the body can convert it to usable
Vitamin D. Vitamin D is necessary
for the absorption of calcium.
"ithout Vitamin D the body cannot
utili#e calcium obtained from foods.
$oth nutrients are essential for bone
growth, health and aging.
%hotos &eference' (edindia.net and !ec!medicine.adam.com
Recommended Dietary Allowances
Photo Reference: HuffingtonPost.com
Health Benefits
The body utili#es Vitamin D for roughly )*** of its genes. The benefits of this vitamin
have been proven to prevent' heart disease, stro!e, autoimmune diseases, diabetes,
depression, arthritis, osteoporosis, gun disease and various types of cancer +Koslo,
,*))-. .ow levels of Vitamin D is commonly diagnosed with people suffering from
depression, hypertension, chronic pain and fatigue.
Photo Reference: tobusiness.hubages.com
Symptoms of Deficiency
Vitamin D deficiency is commonly
underdiagnosed, and stems from
prolonged inadeuate sun e/posure,
poor diet and0or malabsorption. 1utrient
insufficiency can also occur if the
!idneys or liver have physiological
problems with converting Vitamin D.
2lso, people suffering from cystic
fibrosis, celiac, 3rohn4s and
gastrointestinal disease generally
cannot properly synthesi#e Vitamin D
+156.gov, ,*))-. 7pecific diets can also
affect Vitamin D levels li!e lactose
intolerance or veganism. 7ymptoms that
signal Vitamin D deficiency are bone
pain, muscle wea!ness, and seasonal
affective disorder.
%hoto &eference' e/tremehealth#one.com
Risk Factors for Vitamin D Deficiency
Sources
%hoto &eference' e/aminer.com 8 huffingtonpost.com
The best source of Vitamin D is
comes from sunlight. The 1ational
5nstitute of 6ealth suggests that
people get )*-)9 minutes of sun
e/posure twice a wee!, without
sunscreen. "hile few natural foods
contain Vitamin D, the nutrients in
salmon, tuna, mac!erel, seaweed
and some mushrooms have
substantial levels +The 5nstitute of
(edicine-. 2lso, foods li!e beef
liver, egg yol!s and some cheeses
contain smaller amounts of the
nutrient. :ther sources of Vitamin
D can be found in fortified foods
li!e dairy product +ie. mil!, yogurt,
butter-.
Food Sources
%hoto &eference' allergymatters.com
Who Suffers From
Deficiency
%eople who have little to no sun e/posure, and consume foods with little
Vitamin D top the list of those who are at the highest ris! of deficiency.
2lso topping the list are infants, as breast mil! and infant formulas have
very minimal amounts of the vital nutrient. The 2merican 2cademy of
%ediatrics endorses that infants over two months be provided with
Vitamin D supplementation +7toppler, ,*))-, especially those being
strictly breast fed. 7upplementation is ideal for infants as prolonged
e/posure to sun is inadvisable.
&emar!ably, those with dar!er s!in color which have high levels of
melanin need to spend ; < 9 times longer times in the sun in order to
produce ample level of Vitamin D, as compared with a lighter s!inned
person +7toppler, ,*))-. :ther !nown to suffer from deficiency are the
obese, since their body fat tends to e/tract the vitamin from the blood
stream. .astly, as we age our bodies no longer has the ability to produce
Vitamin D efficiently, so seniors are encouraged to supplement.
Deficiency of New Yorkers
1ew =or!er4s, li!e most people who suffer
from Vitamin D deficiencies do so because of
insufficient sunlight, and nutritious foods. 5t
has been theori#ed that people who live in the
colder northern states, which received lower
levels of >V$ sunrays, e/perience a higher
percentage of deficiencies +$rody, ,*)*-. 2
common syndrome associated with low
Vitamin D levels is 7easonal 2ffective
Disorder +7.2.D.-.
7.2.D. is a form of depression e/perienced
provo!ed by inadeuate amounts of sun
e/posure. ?arly signs of 7.2.D. are said to
being in the late autumn and early winter
month. 7ymptoms include' hopelessness,
increased appetite, weight gain, loss of
concentration, sluggishness, social
withdrawal, unhappiness and freuent
irritability. 7.2.D. is generally treated with
Vitamin D supplements and full-spectrum light
therapy. 7upplementation has been
documented to relieve symptoms much more
readily than light therapy.
%hoto &eference' medicapidaho.com
Seasonal Affectie
Disorder
%hoto &eference' core/cellence.com
!onclusion
!itamin " is a #ital nutrient $hich is readily a#ailable by regular
e%osure to sunlight. &ynthesis of calcium is only ossible #ia roer
inta'es of !itamin ". (his essential #itamin is not only necessary for
bone health but also) heart health) the immune system) resiratory
system and hysiological $ell-being. !itamin " deficiency is generally
underdiagnosed. Ho$e#er) infants) dar' s'inned ersons) the obese and
the aging are more suscetible to deficiencies than most. "eficiency
can be a#oided by eating foods 'no$n to !itamin " li'e fish) sea$eed
and mushrooms.
*e$ +or'er,s $ho are diagnosed $ith !itamin " deficiency) generally
suffer from seasonal affecti#e disorder -&.A."... (he rimary symtoms
of &.A.". are deression) $eight gain and fatigue. (reatment of
deficiency includes sulementation) full-sectrum light theray)
!itamin " sulements and a high !itamin " diet. *onetheless) the 'ey
to a#oiding deficiency is sending less time in front of the tele#ision and
comuter) and more time in the sunlight.
References
@
Brody) J. -/010.. 2hat "o +ou 3ac'4 Probably
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@
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healthand$ellness.'alan.edu5articles5nutrition5!itamin:/0":/0(he:/02onder:/0!itamin.html
@
9o#acs) B. -/01;.. !itamin " "eficiency.
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@
*<H.go#. -/011.. !itamin ": =act &heet for
Health Professionals. Retrie#ed from
htt:55ods.od.nih.go#5factsheets5!itamin"-HealthProfessional
@
&toler) >.C. -/011.. "oes !itamin "
"eficiency Cause &ymtoms4 Retrie#ed from
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$$$.medicinenet.com5#itamin7d7deficiency7symtoms5#ie$s.htm