Is Vitamin D An Antioxidant? What Can It Do? (Know The Facts)

Are you confused whether or not you should be in the sunlight?

Do you mostly spend time indoors and are suffering from some health issues too?

If yes, maybe you need more vitamin D.

Today we tell you the different sources from where you can get vitamin D, how much to take, how it helps your body and what happens if you don’t have enough vitamin D.

Where does Vitamin D come from?

The sun does not directly send us vitamin D. It is actually our body that uses the rays of the sun to synthesize the vitamin D that is already present in our skin.

Here are some ways in which you can get vitamin D:

1. Exposure to the sun:

is vitamin d good antioxidant
  • Sun exposure encourages the skin to use produce more vitamin D.
  • Go out in the sunlight during the earlier hours of the morning and after the peak hours in the afternoon to avoid over exposure.
  • A good amount of time that can help your body produce vitamin D with the help of sunlight is an exposure of about 20 to 25 minutes at the most. However, if you are very pale or are prone to getting sunburn and freckles, don’t stay out in the sun for more than 10 to 15 minutes.

2. Tuna fish:

vitamin d exposure
  • You can choose either fresh tuna fish or canned tuna fish, depending on whichever one is more easily accessible.
  • Tuna fish is a great source of vitamin D.
  • You can easily add it to different meals and salads and make sure to up your vitamin D intake.
  • Also, if you are buying the canned tuna fish, you can stock it up for a long time and use it even when the weather is not sunny so that you still get your share of vitamin D.

3. Some types of mushrooms:

sources of vitamin d
  • Mushrooms are one of the types of non-fortified food sources that contain a good amount of vitamin D.
  • Just as our bodies can produce vitamin D upon coming in contact with sunlight, mushrooms also have the ability to produce vitamin D when they are exposed to ultraviolet light.
  • Most mushrooms that are grown specifically for the purpose of selling are grown in the dark, but there are some brands which grow these mushrooms in ultraviolet light to increase their vitamin D content.

4. Fatty fish:

source of vitamin d
  • There are various types of fatty fish that also contain a good amount of vitamin D.
  • Some of the most common fish in this category includes tuna, salmon, mackerel, eel and trout.
  • In addition to the amount of vitamin D that is present in these fatty fish, they are also very rich in their content of omega 3 fatty acids which is very good for the health of your heart.

5. Fortified orange juice

healthy dosage of vitamin d
  • While not all types of orange juice will be high in their vitamin D content, the ones that are specifically fortified will have a good amount of vitamin D in them.
  • Having an 8 ounce glass of fortified orange juice can give you about 100 IU of vitamin D.
  • This amount may vary a bit depending on the brands, so read the label carefully before you buy.

6. Egg yolks

benefits of vitamin d
  • Eggs are another very natural and healthy source of vitamin D and you can eat these at any time of the day.
  • The main part of the egg that has the highest amount of vitamin D is in the yolk.
  • The egg yolk contains about 40 IU of vitamin D, so one egg may not be enough for your daily recommended dose of the said vitamin.
  • Try and have the remaining amount from other sources, as eggs are also high in cholesterol and having too much can put you at risk of cardiovascular diseases as well as other health risks.

7. Fortified milk and yogurt

dosage of vitamin d
  • Most types of milk available in the market today are also fortified with vitamin D.
  • On a general basis, an 8 ounce glass of milk will have about 100 IU of vitamin D, while you can get about 80 IU of vitamin D from a 6 ounce serving of yogurt.
  • Do remember that not all brands will add the same amount of vitamin D, so please read the labels carefully to know more.
  • Some brands also fortify the rice and soy milk with vitamin D, but read the labels carefully before buying.

8. Ultraviolet lamps

vitamin d as an antioxidant
  • Those who live in very dark and cold climates or who cannot fulfil their vitamin D requirement through other means may actually benefit by using an ultraviolet lamp.
  • These lamps are very similar to the tanning beds but are much smaller.
  • You have to wear protective eye wear while using these lamps, so make sure you read all instructions carefully.
  • Also, they have the same cancer causing risks as over exposure to sunlight, so speak to your doctor before using these.

Is Vitamin D an antioxidant? 

Yes, vitamin D is an antioxidant which helps to fight the oxidative damage in the body and maintains various health functions by also fighting free radical damage.

5 positive things that Vitamin D can do for the body

vitamin d for our body

1. Reduces risk of diseases: 

Vitamin D can help to reduce the risk for various diseases such as multiple sclerosis, heart diseases and even flu and its similar symptoms.

2. Helps in losing weight: 

Vitamin D is especially beneficial for you if you are trying to lose weight. Vitamin D often suppresses your untimely hunger pangs, which will prevent you from overeating and keep your weight in check.

3. Improves mood:

Regularly getting the recommended dosage of vitamin D on a daily basis will help to keep you in a happy mood.

4. Fights depression: 

It also prevents depression. Having enough vitamin D will actually reduce depression.

5. Strengthens bones: 

It helps to regulate calcium and maintains phosphorus levels in your blood. This helps to strengthen your bones.

How much of vitamin D do you need each day? What is the recommended daily dose and how can you make sure that you get this?

The amount of vitamin D that you will need on a daily basis will depend on your age. According to the Food and Nutrition Board, here is the recommended dosage in terms of International Units (IU) that needs to be taken at different age groups:

is vitamin d an antioxidant
  • From birth till 12 months: 400 IU
  • Between 1 and 13 years of age: 600 IU
  • Between 14 and 18 years of age: 600 IU
  • Between 19 and 70 years of age: 600 IU
  • For those who are 71 years or older: 800 IU
  • Pregnant and breastfeeding females: 600 IU

What happens to your body when you do not get enough vitamin D?

Vitamin D is very important for the proper functioning of various systems in your body. A deficiency of this vitamin can cause aches and pains and a feeling of lethargy. You will always have a feeling that something is wrong with your health. Also, you will be more prone to fractures in the legs, hips and pelvis area, and may experience severe pain in the bones or muscles.

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