Vitamin D is a fat-soluble vitamin that occurs naturally in very few foods, is added to others and is synthesized by the body when the skin is exposed to ultraviolet rays from sunlight. According to the Mayo Clinic, vitamin D helps maintain calcium and phosphorus in the blood, aids in calcium absorption and contributes to bone health. Vitamin D deficiency may contribute to bone diseases, hypertension and certain forms of cancer.
Bone Diseases
The body requires vitamin D in order to properly absorb calcium, the most vital nutrient for healthy bones. According to the Mayo Clinic, vitamin D protects the body from osteoporosis (brittle bones) and deficiency of the nutrient can cause bone condisions such as osteomalacia (muscle damage combined with weak bones) and skeletal deformities. Elderly and obese individuals, exclusively breastfed infants, people with fat malabsoprtion conditions, such as cystic fibrosis or inflammatory bowel diseases, such as Crohn's diease, and people who reap little sun exposure, carry highest risk for vitamin D deficiency. Vitamin D supplements and vitamin D-fortified foods and beverages may help prevent skeletal diseases caused by vitamin D deficiency.
Hypertension
Hypertension, also known as high blood pressure, is a risk factor for heart attack, stroke, type 2 diabetes and heart disease--a leading cause of death in America. Vitamin D deficiency may increase your risk for developing hypertension. According the National Institute of Health Office of Dietary Supplements (NIHODS), children and teenagers require approximately 5 micrograms of vitamin D daily. Adults ages 20 to 70 require approximately 10 micrograms daily. After age 70, requirements increase to approximately 15 micrograms per day. While most people reap adequate vitamin D from sun exposure, those who do not can reap necessary amounts by consuming vitamin D-rich foods, such as cod liver oil, salmon, mackerel, tuna, milk, eggs, cheese and fortified breads and cereals.
Cancer
Adequate vitamin D intake may reduce your risk for colon, prostate and breast cancer. In addition, the NIHODS suggests that cancer patients who reap positive amounts of vitamin D may hold 10 percent chance of developing cancerous lesions. If you have or are at risk for cancer, consume a nutrient-rich diet that provides adequate amounts of vitamin D, either through foods or sun exposure. According to natural health expert, Andrew Weil, M.D., the amount of sun exposure required varies, depending on geographical location, the time of day you're exposed to the sun and your skin type. For best results, seek modest amounts of sun exposure regularly in addition to a diet sufficient in vitamin D-rich foods. If you're concerned about vitamin D deficiency, seek guidance from your doctor. For people lacking vitamin D, supplementation may be required.
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