Rarely Known, This is the Function of Vitamin D for Health

The human body requires various types of nutrients, one of which is Vitamin D. This function of vitamin D is needed for bone growth, especially in children and pregnant women. This type of vitamin is also known as the sun vitamin because the body can produce its own naturally when exposed to sunlight.

In order for the body's metabolism to be balanced, the human body requires a variety of nutritional intake. In addition to carbohydrates, fats, protein, fiber and water, the human body also needs various vitamins. What you need to know, the function of vitamin D is to reduce the risk of cancer to help lose weight.

Symptoms of Vitamin D Deficiency

Lack of daily requirement of vitamin D can cause various health problems. Therefore you must know what the function of vitamin D is. In order to be alert, and know if the body lacks vitamin D, for example:

- Bone and Muscle Pain

The first symptom that indicates that the daily requirement of vitamin D is less is bone and muscle pain. This is because, the function of vitamin D plays an important role in maintaining bone and muscle strength.

- Body Easily Tired

People who are deficient in vitamin D will also usually look lethargic and tired easily. This is because, the function of vitamin D plays a major role in increasing the body's resistance. If you want a fit and strong body, then make sure your vitamin D intake is met.

- Wound Healing Takes Longer

The function of vitamin D has an important role in the production of chemical compounds needed to heal wounds. If the body lacks vitamin D, the wound healing process will take longer. Therefore, if you have a wound on your body, you need to consume more vitamin D sources so that the wound heals faster.

- Porous Bones

One of the function of vitamin D is to form and strengthen bones. If the daily requirement of vitamin D is not met, then the bones do not get enough calcium intake, causing bones to become porous.

- Affects Mood Changes

The next symptom of vitamin D deficiency is a change in mood or mood. This will usually make you look sad and always feel tired. Therefore, make sure to always meet the intake needs of different vitamins D and D3 so that your immune system increases and you are more cheerful.

Function of Vitamin D for Health

Vitamin D is one type of vitamin that can be produced by the body naturally. However, the amount of natural vitamin D is usually very limited so you need to increase it with food or vitamin D supplements.

You need to know, that everyone's vitamin D needs are different. However, in general, the human body requires intake of vitamin D as much as 600 UI per day. The need for vitamin D must be met so that the body's metabolism remains optimal.

Well, here are some of the function of vitamin D for the body that you need to know.

1. Maintain Body Endurance

One of the most important functions of vitamin D for the body is to maintain the immune system. Consumption of sufficient vitamin D will make the immune system better so that it can fight bacterial and viral infections that can endanger health.

Even vitamin D is quite effective against influenza and corona viruses. Therefore, during a pandemic like now, people are advised to be diligent in sunbathing every morning. This is because the function of vitamin D from sunlight is good for increasing the body's resistance so that it is not easily exposed to the covid 19 virus.

2. Helps Strengthen Bones

Another function of Vitamin D is to help strengthen bones. Vitamin D makes the absorption of calcium in the intestine more optimal so that the growth and development of bones also becomes more optimal.

The function of vitamin D3 1000 above is needed, especially in children in their infancy and pregnant women to support the development of the fetus in the womb. Not only that, vitamin D also serves to prevent brittle bones to prevent the risk of osteoporosis.

3. Strengthens Muscles

The function of vitamin D is not only to strengthen muscles, but also to maintain muscle strength. Lack of vitamin D intake in the body can make muscles weak. This condition is often experienced by the elderly so that the balance of the body decreases and can result in disability or paralysis.

In order to keep muscles strong into old age, make sure you can fulfill your daily intake of 5000 IU of vitamin D. In addition to diligently sunbathing, it is better for the elderly to be given additional supplements so that their daily vitamin D needs are still met. This is because as you get older, your body's ability to naturally produce vitamin D will decrease.

4. Prevents Type 1 and Type 2 Diabetes

Who would have thought, vitamin D also functions to help the body prevent type 1 and type 2 diabetes. Vitamin D is believed to be able to reduce excess sugar levels in the blood that cause diabetes. However, research on the function of vitamin D for women is still being carried out more deeply until now.

5. Maintain Oral Health

Maybe not many people know that vitamin D also affects oral health. The function of vitamin D is to reduce health risks to teeth and gums by increasing bone metabolism.

Not only that, vitamin D3 also plays a role as an anti-inflammatory agent and stimulates the production of anti-microbial compounds. With sufficient intake of vitamins for this immune system every day, you can avoid oral health problems such as swollen gums and cavities.

6. Helps Lose Weight

According to several studies, people who are deficient in vitamin D are more at risk for obesity. Therefore, if you want to lose weight to be more ideal, it is highly recommended to meet the needs of vitamin D every day. Consuming vitamin D every day is one way of a safe natural diet.

Providing intake of vitamin D and calcium in obese people can lose weight more efficiently. The combination of these two nutrients is also believed to be able to reduce excessive appetite, especially in people who are overweight. The function of vitamin D for pregnant women is also important in order to maintain the ideal weight of the fetus in the womb at birth.

7. Overcoming Hypertension

People who suffer from high blood pressure or hypertension need to increase their daily vitamin D requirements. This is because according to several studies, one of the function of vitamin D is being able to overcome hypertension.

People who are deficient in vitamin D are more at risk of developing high blood pressure. If left unchecked for a long period of time, it is not impossible that it can cause various serious disease complications that can be dangerous for the health of the body. Therefore, make sure the body gets good vitamin D to avoid the risk of hypertension and various other diseases.

Dosage of Vitamin D Needed by the Body

The need for vitamin D in each person can be different. This is usually influenced by various factors ranging from age, season to sun exposure that the person gets. The function of vitamin D is needed by the human body.

In general, based on data from the National Institutes of Health (NIH), the daily requirement of vitamin D is between 400-800 IU or the equivalent of 12-20 micrograms. This amount can be obtained from the body's natural vitamin D and also food.

For healthy people, the need for vitamin D can be met simply from food alone. However, for some people, especially the elderly, it is necessary to take vitamin D supplements so that their daily vitamin D needs can be fulfilled.

How to Meet Daily Vitamin D Intake

Basically, the human body can produce vitamin D on its own if it gets enough sun exposure. However, in some cases, additional intake is needed to meet daily vitamin needs. The reason is that if the daily vitamin D needs are not met, it can cause various health risks.

The function of vitamin D is very vital for the human body. Well, here are some ways to meet your daily vitamin D intake that you can try:

a). Bask in the Sun

The easiest and most effective way to meet daily vitamin D intake is to sunbathe every morning. You can sunbathe between 9 and 10 in the morning with a duration of approximately 15 minutes. In addition to being able to meet daily vitamin D needs, this method is also good for increasing endurance.

b). How to Meet the Intake of Vitamin D from Food

How to meet daily vitamin D needs can also be obtained from food. There are several types of foods that contain lots of vitamin D such as eggs, milk, salmon, beef liver and yogurt.

c). Taking Additional Supplements

To make sure your body gets enough vitamin D, you can also take additional supplements. You can choose a supplement with a vitamin D content of 400 IU because it is enough to meet your daily vitamin needs. This type of supplement is usually used to increase the benefits of vitamin D for women who are pregnant.

Foods Containing Vitamin D

The function of vitamin D is very important for the human body, and to ensure the body gets sufficient vitamin D intake, not only by sunbathing. You also need to increase your vitamin needs by eating foods that contain lots of vitamin D.

There are various types of foods that are rich in vitamin D, such as:

1. Beef Liver

Beef liver contains vitamin D which is quite high. Every 100 grams of beef liver contains about 50 IU. However, the consumption of this type of food should not be excessive because it is high in cholesterol.

2. Egg Yolk

Egg yolks are also rich in the function of vitamin D 3 1000 IU which is needed to meet daily vitamin needs. In one egg yolk, there is a content of 40 IU.

3. Salmon

Salmon is one type of food that is rich in the function of vitamin D. In 100 grams of fresh salmon there is a vitamin D content of up to 500 IU. This figure is very sufficient to meet your daily vitamin D needs.

4. Sardines

Sardines or mackerel are also very high in vitamin D content. In one can of sardines, there is a vitamin D content of approximately 170 to 360 IU.

5. Cod liver oil

The next type of food that is rich in the function of vitamin D is cod liver oil. In one tablespoon of cod liver oil, there are about 450 UI of vitamin D. This content is more than enough to meet daily vitamin D needs.

6. Tuna

In one can of tuna weighing 100 grams, there are approximately 260 IU of vitamin D content. In addition to vitamin D, tuna is also rich in vitamin K and niacin.

7. Mushrooms

Mushrooms also have many function of vitamin D which are quite high. In 100 grams of mushrooms, there is a vitamin D content of up to 2000 IU. Wild mushrooms usually have a higher vitamin D content than cultivated mushrooms.

8. Cow's Milk

Cow's milk is also one of the foodstuffs that contain a lot of vitamin D. However, the vitamin D content in cow's milk tends to be low, which is only around 1 IU.

9. Soy Milk

In addition to cow's milk, soy milk can also be a food choice to get the function of vitamin D. Compared to cow's milk, the vitamin D content in soy milk is higher, reaching 100 IU.

10. Cereal or Oatmeal

Another type of food rich in the function of vitamin D for covid is cereal or oatmeal. Oatmeal cereal contains about 130 IU of vitamin D which is enough to meet 17% of your daily vitamin needs.

That's a complete review of the function of vitamin D for body health and how to prevent the body from being deficient in vitamin D. It is undeniable that the human body requires a variety of nutritional intakes in order to grow properly and healthily, one of which is vitamin D. Therefore, fulfill the need for vitamin D every day. day by diligently sunbathing and consuming nutritious food, friend.