Vitamin D Per Day - Benefits Of Vitamin D - Functions Of Vitamin D - Foods High In Vitamin D

Vitamin D is a fat-soluble vitamin that is essential for the absorption of calcium and phosphorus.

 Several forms of vitamin D exist, but the most important form is vitamin D3, while there is a lot of research on vitamin D, the most conclusive finding is its benefit to bone health.  

Deficiencies

• Deficiencies in vitamin D can lead to weak bones and possible fractures.

High levels of vitamin D  

Intake can lead to elevated calcium and phosphorus levels, which can cause nausea, headaches, and  

calcification, the build-up of calcium salts in the heart, kidney, lungs, and ear, which can lead  

to deafness.

Vitamin D can be produced naturally from sunlight exposure as the UV rays induce the  

body to manufacture vitamin D from cholesterol. The amount of sunlight needed ranges from about  

five to twenty minutes, two times per week, the darker the individual skin colour, the longer  

amount of time is needed.

 The use of sunscreen absorbs or blocks UV rays, which will affect the body's ability to produce vitamin D.

 Foods rich in vitamin D

 Foods rich in vitamin D include oily fish, mushrooms, and dairy products.

The recommended amount of vitamin D

 The recommended amount of vitamin D to be consumed daily is 600 IU or 15 micrograms,  

For instance, the cooked route provides 539 IU, and 1/2 cup of Portobello mushrooms provides 192 IU, for a total of 731 IU, meeting the daily recommendation. 

Toxicity thresholds for vitamin D range from  

10,000 to 40,000 IU per day. On our vitamin deficiency rating scale vitamin D is a four.