By: ABRS- Academic Team
What is Vitamin D?
Vitamin D, also known as calciferol, is a fat-soluble vitamin naturally found in a few foods, added to others, and available as a dietary supplement. Additionally, it is produced endogenously when ultraviolet (UV) rays from the sun hit the skin and trigger the synthesis of vitamin D. This dual acquisition method underscores the importance of a balanced diet and adequate sun exposure to maintain optimal levels of this essential vitamin.
With the rise of remote work and concerns over the adverse effects of sunlight, many individuals are not acquiring sufficient vitamin D. Spending more time indoors and using sunscreen to shield against harmful UV rays significantly diminishes the body’s ability to produce this vitamin through sunlight exposure. Recent research indicates that around 35% of adults in the United States have a vitamin D deficiency, with even higher rates in other regions. For instance, approximately 80% of adults in Pakistan, India, and Bangladesh are deficient in vitamin D. Therefore, it is crucial to seek alternatives to ensure adequate levels of vitamin D are maintained in the body.
Diseases that Vitamin D Can Help Prevent
Vitamin D plays a crucial role in preventing various diseases. Maintaining adequate levels of this vitamin is essential for safeguarding our health and preventing serious conditions. Below, we delve into some of the diseases that vitamin D can help prevent.
Multiple Sclerosis (MS):
Reducing the risk of multiple sclerosis (MS) is one of the most prominent benefits of vitamin D. A 2017 review of population-based studies found that low levels of vitamin D are linked with an increased risk of MS. Multiple sclerosis is an autoimmune disease that affects the central nervous system, and research suggests that vitamin D may modulate the immune system, reducing the risk of MS.
Heart Diseases:
Vitamin D also reduces the likelihood of heart diseases. Low levels of vitamin D have been linked to an increased risk of heart diseases such as hypertension, heart failure, and stroke. While it is not yet clear whether vitamin D deficiency directly contributes to these diseases or reflects deteriorated overall health, studies suggest that vitamin D benefits blood pressure and vascular health, explaining its role in preventing heart diseases.
Serious Respiratory Illnesses:
Maintaining adequate levels of vitamin D may also reduce the likelihood of severe respiratory illnesses. Although studies are mixed, vitamin D might lessen the severity of flu and COVID-19 infections. A recent review found that low levels of vitamin D contribute to acute respiratory distress syndrome. Vitamin D’s immunomodulatory properties help regulate the immune response and reduce inflammation, key factors in the severity of respiratory infections.
Cancer:
Vitamin D can reduce the risk of certain cancers, such as colon, breast, and prostate cancer, especially when combined with calcium. In a clinical trial, the risk in African Americans decreased by 23% when they took vitamin D supplements. Vitamin D influences cell proliferation and apoptosis (programmed cell death), crucial processes in cancer prevention. Some studies suggest that vitamin D may inhibit cancer cell growth and reduce the formation of new blood vessels that tumors need to grow.
Vitamin D Sources
Ensuring adequate vitamin D intake is paramount for our health, and a balance between dietary sources and sunlight exposure can help maintain optimal levels. Below, we outline the primary sources of vitamin D and their contribution to our daily intake.
Natural Sources of Vitamin D:
Few foods naturally boast high levels of vitamin D3. Among these, fatty fish and fish liver oils reign supreme. Salmon, a popular fatty fish, is an excellent source of vitamin D. According to the United States Department of Agriculture’s Food Composition Database, a 100-gram serving of farmed Atlantic salmon contains 526 IU of vitamin D, fulfilling 66% of the recommended daily value. Other fatty fish such as swordfish and tuna also serve as commendable sources. Canned tuna, a convenient and affordable option, provides up to 269 IU of vitamin D per 100-gram serving, covering 34% of the recommended daily value.
In addition to fatty fish, beef liver, egg yolks, and cheese contain smaller amounts of vitamin D. Certain mushrooms also contain some vitamin D2, and some commercially sold mushrooms have higher levels due to intentional exposure to high amounts of ultraviolet light.
Fortified Foods:
Because obtaining enough vitamin D solely from natural sources can be challenging, many foods are fortified with this vitamin to help meet daily needs. Numerous dairy products and cereals are enriched with vitamin D, including milk, orange juice, and some plant-based milks. Cod liver oil, fortified orange juice, milk, and fortified plant-based milks are excellent options to boost vitamin D intake.
Examples of Foods Rich in Vitamin D:
• Cod liver oil
• Salmon
• Swordfish
• Canned tuna
• Orange juice fortified with vitamin D
• Fortified dairy and plant milks
• Sardines
• Beef liver
• Egg yolk
• Fortified cereals
Let's Reflect
It is crucial to reflect on the importance of balancing our modern lives with practices that reconnect us with nature and allow us to fully reap its benefits. Incorporating healthy habits such as spending more time outdoors, consuming nutritious foods, and considering the use of supplements when necessary is essential for maintaining adequate levels of vitamin D and promoting optimal health.
Vitamin D reminds us that often the simplest and most natural solutions are the most effective in preserving our health and preventing long-term diseases. By adopting these practices, we not only take care of our physical well-being but also promote a more balanced life in harmony with our natural surroundings. Making a conscious effort to incorp