Many of you may have heard of vitamin D before, but you may not be familiar with its health benefits, including what foods contain it or how to obtain it. We will learn more about vitamin D together in this article and see whether it is as good as its name[1].

Vitamin D is one of the essential vitamins since it helps with the absorption of calcium and phosphorus, is required for the growth and strengthening of bones and teeth, and builds immunity. It also helps with reducing the risk of developing insulin resistance.

When we lack vitamin D or have low levels of vitamin D for an extended period, it could cause aberrant bone growth and resorption, that is, less bone formation and more bone breakdown, resulting in Osteomalacia, which is frequent in older adults. If the symptom is present in children and youth, it is known as Rickets.

However, vitamin D insufficiency is becoming more common in people of working age, almost 36.51%. This is due to avoiding sun exposure, spending more time working in an air-conditioned office or building all day, doing more indoor exercises instead of outdoors for fear of darkening the skin, and even using sunscreen. These factors lower our vitamin D intake.

Do you know where you can get vitamin D from?

1. Food, such as salmon, cooked mackerel, canned tuna, grain, milk, and egg yolk.
2. Sunlight, to obtain vitamin D from sunlight, the skin must be exposed to sunlight directly, with no mirrors, clothes, or anything else, for at least 15 minutes daily.

What causes a reduction of vitamin D levels in our bodies?

• Staying indoors, avoiding direct exposure to sunlight on the skin. Although some experts contend that people with darker complexion are more likely to be deficient in vitamin D than people with lighter skin.
• People who have gastrointestinal problems that the body can absorb less fat and vitamin D.
• Having poor nutrition, not eating properly.
• Some chronic diseases such as allergies, cardiovascular disease, bone disease, kidney disease, and liver disease.
• Diabetes and obesity cause Vitamin D to be deposited under the skin and cannot be utilized.
• Constant use of anticonvulsants or steroids.
• Being an older adult because aging causes hormonal changes that result in decreased calcium absorption, leading to lower bone strength. When combined with a lack of vitamin D, it can result in impaired bone and tooth formation, leading to osteoporosis, bone fractures, and muscle weakness.

Therefore, taking a vitamin D test is critical for all ages, including youngsters who rarely eat all five food categories, elderly who enter menopause, and working people who rarely let the sunlight touch their skin directly.

[1] D (ดี) in Thai means good.