In ancient traditional medicine, before the discovery of vitamin D, sunlight was used to treat Rickes’ osteoporosis. It was Sir Edward Mellanby who discovered that a soluble substance in fatty foods cured osteoporosis.
In subsequent studies, it was confirmed that this fatty substance is present in cod fish liver oil and that it can be used for osteoporosis. It was later named Vitamin D by John Hopkins University’s MacCollum and widely used. Vitamin D – Classification Vitamin D is available in two forms. derived from non-vegetarian foods; Vitamin D3 is cholecalciferol and vitamin D2 is ergocalciferol from plant foods.
Although both types of vitamin D can be obtained from foods, it was discovered as early as 1922 that other substances are needed to make them active. They are 7-dehydro-cholesterol in non-vegetarian foods and ergosterol in plant foods. 10 micrograms for a one-year-old child and 15 micrograms for a 13- to 70-year-old child.
But after age 70, vitamin D deficiency increases and bones become weak, so 20 micrograms is recommended. A daily requirement of 15 micrograms of vitamin D has been set for pregnant and lactating mothers.
Food Sources of Vitamin D Everyone knows that the vitamin D can be obtained in sufficient amounts from five types of foods. But vitamin D is not the only source of vitamin D that comes primarily from food. This is because no plant can produce vitamin D.
Only non-vegetarian foods contain a small amount in egg yolks and goat liver, and a small amount is stored in the liver of some fatty fish and consumed as food. That too is available only in case of non-vegetarians.
Due to the small amount of vitamin D available, some foods are fortified to prevent malnutrition. In the United States, vitamin D is fortified with processed milk, soy, almond, oat, etc. and distributed to the public. So a cup of milk that people drink there has 3 micrograms of vitamin D.
Apart from these, cereals used for breakfast such as corn and oats are fortified. Only 10% of vitamin D comes from food and the remaining 90% comes from sunlight. Vitamin D Deficiency Vitamin D deficiency causes rickets in children.
When a child does not get enough vitamin D between the ages of one and three, bone growth is affected and height is not reached during puberty. Likewise, if the mother is deficient in vitamin D during pregnancy and lactation, the baby is not only born with weak bones, but also develops rickets due to insufficient bone strength during development.
Apart from this, people who live in regions where there is not much sunlight, people who eat vegetarian food instead of non-vegetarian food, and children who are breastfed for more than three months even if the mother is vitamin D deficient, develop vitamin D deficiency very easily.
Children with vitamin D deficiency have symptoms such as digestive disorders, respiratory problems, impaired or delayed tooth development, bowed ankles, forward-curved sternum, unstable head, and irregular gait while walking.
In adults, osteomalacia is a bone softening disease caused by vitamin D deficiency. Without enough vitamin D, the body does not get enough calcium, which helps build and strengthen bones. As a result of this, the symptoms of osteomalacia are swelling with persistent pain in the bones and muscles attached to the bones, easy fractures, and difficulty in walking.
25 to 125 micrograms or 1000 – 500 IU of vitamin D can be given as a medicine for both these types of osteoporosis in children and adults. If it is given for a long period of time, there is a chance of vitamin overload.
So, even 10 micrograms can be given. Along with this, calcium-rich foods such as green vegetables, fenugreek, fenugreek, etc., which are necessary for the functioning of vitamin D, should also be included in the diet. Vitamin D overload: Vitamin D intake above 100 micrograms is recommended for school children, pregnant mothers, and the elderly.
It is warned that it will cause harm. In this case, due to the accumulation of calcium in the body, the calcium in the blood increases and the blood vessels, kidneys, lungs and heart muscles become thickened. Apart from that, excess calcium accumulates in the bone tissue, leading to calcification and gradually reducing the strength of the bone.
It is worth noting that with excessive calcium accumulation in the body, symptoms include loss of appetite, metallic taste, dry mouth, nausea and vomiting, and sometimes diarrhea or constipation. It is important to note that vitamin D toxicity can easily occur in people who regularly consume large amounts of calcium and vitamin D-enriched foods and supplements.