It is a different type of Vitamin in each and every person life which plays a very vital role. Vitamin D is one of the nutrients which are able to found in some types of food and that food is essential for body. If we consider that the people who consumes or getting less amount of vitamin d that people can suffer from some problems.

The problems such as soft body, thin, as well as fragile bones the name given to these problems is of two types one is rickets which is mainly called for children and second one is that osteomalacia which is mainly called for adults. Therefore this vitamin plays very vital role in many parts of the body. If we consider the example of moving of muscles we need nerves for carrying message from one place to other between brain and each part of body as well as we required immune system wants vitamin D for combating the bacteria and viruses.

This vitamin available in cells overall body. By consuming this vitamin person can combat against osteoporosis. There is some ratio which is followed for controlling or maintaining the vitamin d. consuming this vitamin depends on the age of persons some of criteria is shown. The age from birth to 12 months suggest 400 IU; children from 1 to 13 age suggest 600UI, Teens from 14 to 18 years suggest 600 IU, adults 19 to 70 years age suggest 600 IU, and above 70 years age suggest 800 IU. The pregnant woman suggests 600 international unit (IU).

The following food shows the vitamin D:

There are few foods which contain vitamin D. Fish such as salmon, large edible marine fish, and marine fish is the excellent food for this vitamin. Food made from curds and milk, beef liver and eggs inner part that is yellow gives some amount of vitamin. Mushrooms give some amount of vitamin as well. We also gain some amount of vitamin from orange juice, yogurt, and last one is soy beverages. The excellent and naturally to gain vitamin d is from sun as it gives ultraviolet (UV) rays in the skin. Taking the more amounts of ultraviolet (UV) rays from sun also causes the skin cancer taking in minimum amount of it is better choice. To gain this vitamin from sun we must shows our arms, face as well as hands or some parts of our body. Our skin is not more deep protected from clothes. Room with sun lamps will not increase the vitamin d. taking the huge amounts of sun radiation will causes the skin cancer. Therefore we should protect our body form sun and wear sunscreens and sun protector equipment. Those people or girls who protect their body from sun must include the food in their diet to increase the vitamin. The two supplements which increase the vitamin is D2 and D3 were D2 is called as ergocalciferol and D3 Is called as cholecalciferol both of them increases the vitamin d.

The source of gaining the more vitamin we have sun, food and other supplements but the excellent way is to check the blood level from known as 25 hydroxy vitamin d. The calculation of these levels is reveal into two parts first is nanometer per liter and second one is nano grams per mill litter. In normal way levels below 30 nmol/L are very high for bones or overall health and the secondly considering the levels more than the 125 nmol/L are higher. The levels having 50 nmol/L or more are enough for most people. If we consider normally young person who have more blood levels of vitamin d than older person and man have more levels than woman. The woman who has breastfed has given support of 600 IU per day.

For older persons and young person, Need of vitamin D:

The older people do not get more vitamin d from sun rays when they are young due to skin ability of absorption and this people kidney has not ability to convert vitamin D to required form. The person who is young and not getting the food which contain vitamin d he or she may suffer from the bone pain and weakness in muscle. There are some reason due to which this vitamin there is contact with various types of diseases such autoimmune, diabetes and hypertension. Bone disorder is one type of weakness in bones due to lacking of vitamins this happens in woman as well as in men due to their ages. Therefore the chances of fracture are more in these ages, so proper precaution should be taken always to avoid fracture. In short more calcium is required for both man and woman to reduce the weakness in bone.

If we consume more amount food which contain the vitamin d also causes the problem of pancreatic cancer. The amount of vitamin is high in blood is very harmful to persons. Here are some symptoms which reveal including   nausea, vomiting, poor appetite and loss in weight. Huge amount of vitamin also causes the failure. There is no problems therefore take 1000 to 1500 IU per for children  as per age between 1 to 8 years and 4000 IU per day for children age more than 9 years as well as by adults, pregnant woman and teens.

Things you should keep in mind:

1. The vitamin d is more important for making strong bones.
2. Naturally we can gain vitamin d from sun light.
3. Every day exercise also increases the vitamin.
4. More amount of vitamin from UV rays gives invitation to skin cancer.

Vitamin D essential for the regulatory of minerals calcium in the body.