What is Vitamin D?
Vitamin D known as the “sunshine vitamin,” forms in our bodies when we are exposed to UV rays from the sun, especially,to the early morning sun.
Vitamin D Solubility and Absorption:
Vitamin D is a fat-soluble vitamin, meaning that it does not dissolve in water and is absorbed best in the bloodstream when paired with high-fat foods. For this reason, it’s recommended to takevitamin D supplements with a meal to enhance absorption.
What does Vitamin D do?
Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth, and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.Deficiency in vitamin D is associated with decreased autoimmunity as well as an increased susceptibility to infection.
What are the symptoms of low Vitamin D?
Symptoms of Vitamin D deficiency can include muscle weakness, pain, fatigue, and depression.
How much Vitamin D should be recommended?
Dosage will vary from person to person based on individual health status. Please consult the physician before taking Vitamin D supplements.
Foods that provide vitamin D:
- Fatty fish, like tuna, mackerel, and salmon.
- Foodsfortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.
- Beef liver.
- Egg yolks.
What are the side effects of too much consumption of Vitamin D?
Taking too much vitamin D supplements over a long period of time can cause too much calcium to build up in the body (hypercalcemia). This can weaken the bones and damage the kidneys and the heart. Other side effects are weakness, fatigue, sleepiness, headache, loss of appetite, dry mouth, metallic taste, nausea, vomiting.
Role of Magnesium to activate Vitamin D in the Body
Magnesium assists in the activation of Vitamin D. All the enzymes that metabolize Vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.
List of foods rich in Magnesium:
- Bread whole wheat
- Canned Kidney Beans
- Cashew nuts
- Dark chocolate
- Fortified breakfast cereals
- Instant oatmeal
- Low fat plain Yogurt
- Peanut butter
- Potato baked with Skin.
- Pumpkin seeds
- Roasted chicken breast
- Soy milk
- Unsweetened cocoa powder
- White rice cooked.
Why is it important to consume Vitamin D supplement with bananas?
Bananas are locally available round the year. Bananas are a good source of magnesium
Dry fruit Banana snack recipe:
|Prep time||Cook time||Ready in|
- Ripe banana (people who are unable to take banana, can opt for Apple alternatively)
- Roasted &sliced almonds 5
- Raisins 5
- Pumpkin seeds 1tsp
- Pistachio 5 (Optional)
- Watermelon seeds 1tsp
- Honey 1/2tsp (optional)
- Cinnamon powder (1/4th tsp) (this is recommended for the people who are unable to tolerate the banana smell)
Place a banana or apple on a chopping board and cut it lengthwise along the center to get two equal halves. Arrange them in a serving plate and garnish with nuts and seeds and sprinkle cinnamon powder add a drizzle of honey is optional.
Tip: Dry roast all the nuts and seeds for extra crunch.
Take home message from Nutritionist:
Vitamin D known as the “sunshine vitamin regulates the amount of calcium and phosphate in the body.Vitamin D is a fat-soluble vitamin, meaning that it does not dissolve in water and is absorbed best in the bloodstream when paired with high-fat foods.Lack of Vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.Deficiency of Vitamin D is associated with decreased autoimmunity as well as an increased susceptibility to infection.Magnesium assists in the activation of Vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. All the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.
**In this time of Corona Virus Situation, it’s important to take vitamin D as people may have been indoors more than usual this year.
**Always consult with a healthcare professional before starting any supplements.
Article written by Gayathri Nemalikanti, Certified Clinical Nutritionist, Innovate medical Center, Ayyappa Society Main Road, Madhapur, Hyderabad, Ph:040 4004 0400
Website: http://innovatemedicalcenter.in/ Address: 2nd Floor, 802- 803 Ayyappa Central, Madhapur, Hyderabad 500081, Telangana