Benefits
De products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Vitamins are nutrients that the body cannot create, and so a person must consume them in the diet.
Deficiency
Causes Skin type: Darker skin, for example, and sunscreen, reduce the body’s ability to absorb the ultraviolet radiation B (UVB) rays from the sun. Absorbing sunlight is essential for the skin to produce vitamin D. Sunscreen: A sunscreen with a sun protection factor (SPF) of 30 can reduce the body’s ability to synthesize the vitamin by 95% or more . Covering the skin with clothing can inhibit vitamin D production also.
Breastfeeding: Infants who exclusively breastfeed need a vitamin D supplement, especially if they have dark skin or have minimal sun exposure. The American Academy of Pediatrics recommend that all breastfed infants receive 400 international units (IU) per day of oral vitamin D. Supplement drops for babies are available online. Although people can take vitamin D supplements, it is best to obtain any vitamins or minerals through natural sources wherever possible.
Symptoms Symptoms of vitamin D deficiency may include: regular sickness or infection
fatigue
bone and back pain
low mood
impaired wound healing
hair loss
muscle pain If Vitamin D deficiency continues for long periods, it may result in complications , such as: cardiovascular conditions
autoimmune problems
neurological diseases
infections
pregnancy complications
certain cancers, especially breast, prostate, and colon. Sources of vitamin D Getting sufficient sunlight is the best way to help the body produce enough vitamin D. Plentiful food sources of vitamin D include: fatty fish, such as salmon, mackerel, and tuna
egg yolks
cheese
beef liver
mushrooms
fortified milk
fortified cereals and juices Here, learn how to get more vitamin D from the sun. Dosage People can measure vitamin D intake in micrograms (mcg) or international units (IU).
The recommended daily intakes of vitamin D are as follows: Infants 0–12 months: 400 IU (10 mcg). 400 IU (10 mcg). Children 1–18 years: 600 IU (15 mcg).
600 IU (15 mcg). 600 IU (15 mcg). 800 IU (20 mcg).
Pregnant or lactating women: 600 IU (15 mcg).
Contents
D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy.
People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they’re having more than 500ml of infant formula a day) should take a daily supplement throughout the year. Information: There have been some reports about vitamin D reducing the risk of coronavirus (COVID-19).
Good Sources Of Vitamin A
Good sources of vitamin A (retinol) include: cheese
eggs
oily fish
fortified low-fat spreads
milk and yoghurt
liver and liver products such as liver pâté – this is a particularly rich source of vitamin A, so you may be at risk of having too much vitamin A if you have it more than once a week (if you’re pregnant you should avoid eating liver or liver products) You can also get vitamin A by including good sources of beta-carotene in your diet, as the body can convert this into retinol.
The main food sources of beta-carotene are: yellow, red and green (leafy) vegetables, such as spinach, carrots, sweet potatoes and red peppers
yellow fruit, such as mango, papaya and apricots.