Vitamin D's Role in the Human Body
Vitamin D is a vitamin that is important for strong bones and teeth. It also helps the body absorb calcium and phosphorus. It is important for cell growth and differentiation, and it also helps to regulate the immune system.
There are two main forms of vitamin D: vitamin D2 and vitamin D3. Vitamin D2 is found in plant foods, such as mushrooms and fortified foods. Vitamin D3 is found in animal foods, such as fatty fish, eggs, and liver. The body can also make vitamin D3 when the skin is exposed to sunlight.
Most people get enough vitamin D from their diet and sunlight exposure. However, some people may need to take vitamin D supplements, such as people who are older, people with dark skin, people who don't get much sun exposure, and people who have certain medical conditions.
Vitamin D can interact with some medications. For example, statins, such as atorvastatin, lovastatin, and fluvastatin, can increase the levels of vitamin D in the blood. Rifampin, Isoniazid, Tacrolimus, and Phenobarbital can interfere with the way the body metabolizes vitamin D. Thiazides, a type of blood pressure medication, can increase the risk of hypercalcemia (too much calcium in the blood) when taken with vitamin D supplements.
Many natural foods are good sources of vitamin D, such as Cod liver oil, salmon, Swordfish, Tuna fish, Orange juice fortified with vitamin D, Dairy and plant milk fortified with vitamin D, Sardines, and Beef liver.
Now we will see the lesser-known source of vitamin D
1. Chharila also known as Parmelia perlata, is a type of lichen that grows on rocks and dead wood in the temperate Himalayas, particularly in the Indian states of Himachal Pradesh and Bengal. It is a perennial plant, meaning that it lives for more than two years.
Lichens are unique organisms that are made up of two different types of organisms: a fungus and an alga (or cyanobacteria). The fungus provides the lichen with structure and protection, while the alga provides the lichen with food.
Chharilla is a foliose lichen, meaning that it has a leaf-like thallus (the body of the lichen). The thallus is greenish-yellow on the top and black on the bottom. Chharilla also has soredia, which are small, bud-like structures that can be used to reproduce the lichen.
Chharilla is an important part of the Himalayan ecosystem. It provides food and habitat for many animals, including insects, birds, and mammals. Chharilla is also used by humans in traditional sources of medicine as a food source and a good source of vitamin D.
2. Dried Lentinus edodes, also known as shiitake mushrooms, are a good source of vitamin D, especially when they have been irradiated with ultraviolet (UV) rays. UV rays convert the ergosterol in mushrooms into vitamin D2.
To irradiate shiitake mushrooms with UV rays, they are typically placed on a tray and exposed to UV light for a certain amount of time. The amount of time needed to maximize the vitamin D2 content of the mushrooms will vary depending on the intensity of the UV light and the thickness of the mushrooms.
Once the shiitake mushrooms have been irradiated, they are dried and can be stored for later use. Dried shiitake mushrooms can be eaten as a snack, added to soups and stews, or used in other recipes.
When choosing dried shiitake mushrooms, look for ones that have been irradiated with UV rays. This will ensure that they are a good source of vitamin D.
3. Soy milk is a plant-based milk alternative that is made from soybeans. It is a good source of protein, calcium, and vitamin D. One eight-ounce serving of original soy milk provides 120 IU of vitamin D, which is 15% of the Daily Value (DV) for adults. The DV is the amount of a nutrient that most healthy adults need to consume each day to maintain good health.
Soy milk is a good option for people who are looking for a plant-based source of vitamin D. It is also a good option for people who are lactose intolerant or have other allergies or intolerances to dairy products.
4. Almond milk is a plant-based milk alternative that is made from almonds. It is a good source of vitamin E, and many brands are also fortified with vitamin D.
One eight-ounce serving of unsweetened almond milk can provide up to 24.9% of the Daily Value (DV) for vitamin D, or 199 IU. The DV is the amount of a nutrient that most healthy adults need to consume each day to maintain good health.
Vitamin D is an important nutrient for bone health, immune function, and cell growth. It is also thought to play a role in preventing certain chronic diseases, such as heart disease, cancer, and multiple sclerosis.
5. Oat milk is a plant-based milk alternative made from oats. It is a good source of fiber, vitamins, and minerals, including vitamin D.
One eight-ounce serving of unsweetened oat milk can provide up to 19.5% of the Daily Value (DV) for vitamin D, or 156.4 IU. The DV is the amount of a nutrient that most healthy adults need to consume each day to maintain good health.
The body can produce vitamin D when the skin is exposed to sunlight. However, many people do not get enough sun exposure, or they live in climates where there is not enough sunlight year-round. For these people, it is important to get vitamin D from food or supplements.
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