Vitamin D plays a major role in maintaining healthy life. Vitamin D is the one and only vitamin that our body produces naturally. In order to produce vitamin D you need to expose yourself to sunlight. At least one hour exposure to sunlight is necessary for making sufficient quantity of vitamin D. But with age body produce less vitamin D even after having enough sunlight. Women need vitamin D as the deficiency of vitamin D may cause colon cancer, breast cancer, ovarian cancer, strokes and high blood pressure. More over vitamin D has an important role in maintaining the health of the bone and teeth.
Vitamin D that is produces with the help of sunlight undergoes changes and the liver convert the vitamin D in to vitamin D2 or calcidiol and kidney then convert it in to vitamin D3 or calcitriol. This vitamin D3 remains the most active form of vitamin D. Rich source of vitamin D includes vitamin D fortified milk, fish having omega 3 fatty acids in them, egg yolk, cod liver oil etc.
Recommended Dose of Vitamin D
The usual recommendation of vitamin D per day is 200 to 400 IU when there in inadequate sunlight. In case of women above the age of 50 the recommended level is around 400 to 800 IU and it can go up to 1000 IU. If a person taken around 10000 IU vitamin D per day then it becomes toxic.
Benefits of Vitamin D
Vitamin D helps in absorbing the calcium and make available to the body. With our vitamin D calcium is not absorbed and may leads to osteoporosis and bones become prone to fracture. Most of the post menopausal women suffer from osteoporosis as the lack vitamin D.
Vitamin D may also help women to avoid the risks of getting breast cancer. Similarly vitamin D is essential to avoid ovarian cancer and colon cancer. This is because vitamin D plays a major role in regulating and maintaining the cell growth. Lack of vitamin D is also found to lower the estrogen level in the body and thus cause hormonal imbalance which in turn may increase your risk for getting cancer.
Vitamin D is also ideal for improving the heart health as it maintains the health of the blood vessels and reduces the inflammation with in the arteries. It also reduces the high blood pressure.