What is vitamin D? Its important role, Vitamin D deficiency -10 Causes and 10 symptoms, vitamin D deficiency treatment and food sources

 VITAMIN D-  

A group of fat-soluble
secosteroids responsible for increasing intestinal absorption of calcium , magnesium , and phosphate, and multiple other biological importance. In humans, the most important compounds in this group are vitamin D 3 or cholecalciferol and vitamin D 2 or  ergocalciferol. The major natural source of the vitamin is synthesis of cholecalciferol in the skin from 7 dehydrocholesterol under the action of ultraviolet B  rays.
Vitamin D from the diet or skin synthesis is biologically inactive; enzymatic conversion or hydroxylation in the liver and kidney is required for activation.

Role of vitamin D-

(1) vitamin D absorb calcium
(2) higher level of vitamin D are associated with decresing risk of breast cancer.
(3) promote bone growth
(4) improves lungs health due to possing a range of anti inflammatory properties.
(5) immunity - seasonal nature disease cold flu due less sun exposure.
(6) mood - high level of vitamin D will relife from depression.

(7) regulate blood pressure 

(8) supports cardiovascular health

Most Common  symptoms -

(1) bone pain-vitamin D helps in absorption of calsium, metabolism of bone
(2) Tiredness & fatigue (which is adsociated with low blood pressure)
(3) impaired wound healing
(4) depression
(5) hairloss
(6) muscle weakness
(7) sweating more than usual
(8)high rising blood pressure
(9) decreased endurance
(10) however , mild vitamin D deficiency is not necessarily associated with any symptoms.

Most most common causes/ risk factor

(1) diet- neglect the highly vitamin D sources food like milk, egg, fish, etc
(2) missing out the sun rays or being indoor too much
(3) Living at a high latitude - less access of the sun's ultraviolet-B  rays.

(4) Living in a highly polluted area- Pollution  may absorb some of the sun's rays, so reducing scope to make vitamin D.
(5) Using large quantities of sunscreen - to  block UV rays or sun light
(6) Having darker  skin- which protects from UV rays
(7) Age -ability to absorb vitamin D may decline with increasing age.
(8) Gut health -Disorders that affect the gut, as
Crohn's disease , can reduce the intestine ability to absorb vitamin D.
(9) Kidney and liver health -liver or kidney disease  reduces  vitamin D levels.
(10) Pregnancy or breast-feeding -The nutritional demands of an infant or fetus will lower vitamin D.
(11) obesity- excessive bady fat, which reduce the muscle parformance.

Disease form its deficiency-

(1) Rickets- childhood bone disorder like stunted growth
(2) Osteoporosis- bone density decrese

- Too much vitamin D can pose health risks. Low  blood levels of the vitamin have been associated with the following- 

- Cancer

- Increased risk of death from cardivascular disease

- Cognitive impairment in older adults

- Severe asthma in children 

Prevention of vitamin D deficiency- 

• Take foods rich in vitamin D- Fatty fish (tuna, salmon, and mackerel)  fish liver oils,Beef liver, cheese, and egg and milk, cereals.
•  exposure to natural sunlight: 15-20 minute each day 
• Take vitamin supplement 
• Consult with doctor and any doubt hey guyz do comment.. thanks