Also known as the sunshine vitamin, vitamin Dis a health booster many people underate. This vitamin is produced by the body in response to your skin’s exposure to sunlight.However, it is also naturally harbored in foods you will learn below.

Although it is among the overlooked vitamins, vitamin D has health benefits worth your attention. This fat-soluble vitamin is mainly obtained from dietary supplements, food, and exposure to sunshine. All these sources produce the vitamin in its inert form.  For this reason, it has to be hydroxylated twice in the body to be active.  In the first hydroxylation that happens in the liver, vitamin D is changed to calcidiol.  The second one in the kidney sees calcidiol forming the calcitriol, an active form of vitamin D.  What are the health benefits of this vitamin?

PreventsOsteoporosis, Fractures, And Falls

Sufficient vitamin D in the blood prevents the development of fractures, osteoporosis, and falls in your body. It achieves this by increasing the calcium and phosphorous ion levels in the blood. The ions moderate osteoblast and osteoclast activity. What’s more, they increase hypersecretion of parathyroid hormone in the parathyroid gland.This hormone takes part in bone development and osteoporosis prevention.

May Reduce Type 1 Diabetes Risks

Vitamin D regulates calcium and phosphorous ions in the body, improving muscle functionality. This amps up the performance of muscles cell receptors of the insulin. As aresult, insulin sensitivity increases, reducing that is type 1 diabetes risks.

Fights Cancer

The sunshine vitamin increases cell differentiation, reducing the growth of cancer cells. Synthesized vitamin D from the skin cells also shows the potential to work against this life-threatening condition.

Improves The Bones and Teeth Strength

Calcitriol speeds up the absorption of calcium and phosphorous ions from food to form and strengthen bones, muscles, and teeth formation.Vitamin D deficiencycan cause rickets in children and osteomalacia in adults.

Food Rich in Vitamin D

Foods rich in vitamin D are the best alternatives to sunshine. If you have a lifestyle that does not allow a minute or two under the sun, here are the healthy foods to include in your diet routine.

Cod liver oil

Cod liver is a famed source of vitamin D. About 445 IU per teaspoon of this cod fish-based oil provides 54% of the required daily vitamin D consumption. Moderate the oil’s intake to enjoy its health benefits to the fullest.

Canned Tuna

Canned tuna provides 34% of the daily required Vitamin D intake. Mercury in tuna may compromise your health if you take in plenty. Moderate your consumption to stay healthy and safe.

Egg Yolks

Eggs, particularly yolks, are enriched with vitamin D. Egg yolks are a great substitute for seawater fish, including tuna. This source contains 5%( 37IU) of the daily vitamin for healthy living, but the concentration may vary depending on the hen’s exposure to sunshine.


Mushrooms are a great way of increasing vitamin D levels in your body.  These plants produce 2300 IU, which is 2.5 more than the required daily consumption. Nonetheless, mushrooms have vitamin D2 that synthesizes vitamin D.

Side effects of Vitamin D

Although vitamin D has a promising face, overconsuming it canbe dangerous. The side effects of the sunshine vitamin include;

Increases Blood Sugar Levels

Vitamin D improves insulin hormone production. Vitamin D deficiency can cause high sugar levels in the blood, given the low insulin production.

Fuels Hypercalcemia Development

Vitamin D increase calcium ions in the body. Taking too much vitamin increases the absorption of calcium ions, heightening calcium levels. This can cause hypercalcemia.

Lowers Appetite and Increases Vomiting, And Nausea

High calcium amounts can cause postprandial appetite and insulinemia. This improves incretin hormones production that may lower your appetite.

Causes Stomach pain and constipation

Excess calcium from vitamin D’s action inhibits neuromuscular excitability production. This causes hyperparathyroidism that paves the way for constipation, stomach pain, nausea, and vomiting.

Increases Kidney Failure

The sunshine vitamin can cause overabsorption of calcium ions in the blood. When taken in plenty, these ions cause dehydration that increases kidney failure and kidney stones risks.

The Bottom Line

Vitamin D is obtained from sunlight, supplements, and food. These sources produce inert vitamin D, resulting in hydroxylation to activate it. This process happens twice, with the first one in the lover and the other in the kidney. Everything about vitamins is discussed above, from how it is synthesized to health benefits and food rich in the sunshine vitamin to side effects.  After reading, share with your friends to help create a healthy world.

Crystal Kadir

MS, Durham University

The work of a family doctor includes a wide range of clinical diversity, which requires extensive knowledge and erudition from a specialist. However, I believe that the most important thing for a family doctor is to be human because the cooperation and understanding between the doctor and the patient are crucial in ensuring successful health care. On my days off, I love being in nature. Since childhood, I have been passionate about playing chess and tennis. Whenever I have time off, I enjoy traveling around the world.

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