Preventing Vitamin D Deficiency
Vitamin D is one of the vital nutrients that every person needs each day. There has been recent research suggesting that getting enough vitamin D is important to the immune system. It may also have a role in cell growth and development. The vitamin can be obtained in several ways, including through the diet. Drinking milk that has been fortified with vitamin D is how many people get the vitamin. But, it may not be enough for adults who drink little milk. And for those who don’t drink milk, a supplement of the vitamin in usually necessary.
The traditional way to get enough vitamin D was through exposure to sunlight. Of course, too much sun exposure has now been shown to be detrimental to the skin. In addition to causing many forms of skin cancer, it prematurely ages the skin. But without daily sun exposure, a person may develop a dangerous deficiency in vitamin D. Sun exposure by a person using sunscreen will not cause the development of vitamin D. The answer for many people has been to choose foods that are high in vitamin D and to take a supplement that contains it. This approach will ensure that the body does not develop a deficiency but is not exposed to harmful solar radiation.
Vitamin D works in the body to keep the levels of phosphorus and calcium stable. It helps calcium to be absorbed, making it an important component of the diet for avoiding osteoporosis and keeping the bones strong. One of the side effects of vitamin D deficiency is bones that thin and become brittle. It can even cause bones to become misshapen. In kids, getting enough vitamin D ensures that they will avoid rickets. This serious disease has experienced a comeback in recent years because of the avoidance of the sun.
To get vitamin D from the diet, there are several common sources. Besides fortified milk, there are other foods that have had the vitamin added to them. Most breakfast cereals have added vitamin D, as do some commercial health foods. In nature it can be found in eggs and several types of fish among other sources. Getting one or two servings of these foods still may not provide all of the vitamin D that is needed for the day, however. In these cases, taking a supplement can keep the level of vitamin D in the body at the optimal level.
