Vitamin D, also commonly called the sunshine vitamin, is necessary to sustain life. It is responsible for calcium absorption and bone development. Vitamin D can be found in dairy, fish and can be made by absorbing sunlight. Without adequate amounts, you risk developing serious diseases.
Function
Vitamin D's main function is to help with absorption of calcium. Vitamin D helps to regulate blood calcium and phosphorus levels, as well as maintain bone mass. Vitamin D works on the intestines, kidneys and bones to maintain blood levels. In addition, vitamin D acts to mature cells of the immune system.
Rickets
Rickets is the most well-known vitamin D deficiency. Too little vitamin D is detrimental to bone growth and is presented as rickets in children. Children with rickets have bowed legs because their bones are too weak to support the rest of their body. They also have protruding bellies due to weak abdominal muscles.
Osteomalacia
Osteomalacia is the adult-version of rickets. Osteomalacia is most common in women who have had several pregnancies, breastfeed and lack vitamin D in their diet, according to "Nutrition" by Frances Sizer and Eleanor Whitney. Osteomalacia can cause your bones to become weak and brittle. Persons affected by this can become bowlegged and suffer from poor posture.
Sources
Dairy and fish contain large amounts of dietary vitamin D. Fortified milk can contain 25 percent of your recommended daily values. Salmon and shrimp contain 43 percent and 30 percent, respectively. When eating for vitamin D, choose fortified foods such as bread or milk.
Recommendations
The recommended daily value for vitamin D by the Food and drug Administration is 400 international units per day for adults and children. The recommendation can be met with diet, but if you'd like to be sure you are getting an adequate amount, taking a multi-vitamin may be the solution for you.
References
- "Cecil Essentials of Medicine"; Andreoli, Thomas, Carpenter, Charles, Griggs, Robert, Loscalzo, Joseph, eds.; 2004
- "Nutrition: Concepts and Controversies"; Sizer, Frances, Whitney, Eleanor; 2004
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