The ‘Sunshine’ vitamin

Its deficiency results in weak bones, leading to rickets in children or osteomalacia in adults. Rickets is characterised by ‘bow legs’, ‘knock knees’ and other skeletal deformities, while osteomalacia leads to soft bones, further increasing the risk for fractures in the hip and the spine. Osteomalacia also alters the function of the parathyroid gland, leading to increased calcium loss from bones. In severe vitamin D deficiencies, people may also develop osteoporosis (porous bones).
It has also been found that people with high vitamin D intake have a lower risk of colon cancer than those with low vitamin D intake. A recent study, published in the Journal of American Medical Association and done on 1,770 participants, showed significant reductions in the relative risk of cancer and advanced polyps with increased intake of vitamin D.

There are very few significant dietary sources of vitamin D. Its natural distribution is limited to small amounts in fish, oils, ghee, butter and egg yolk. Compared to fish-liver oil, which is the best source of vitamin D, other foods are quite low in the vitamin. Ideally, a diet that includes dairy, fish and egg yolk, coupled with adequate exposure to sunshine, should prevent Vitamin D deficiency.
In the absence of adequate exposure to sunlight and poor availability of vitamin D fortified foods, supplements are necessary; however, excessive vitamin D can be toxic and must be taken under careful supervision of a physician. Most experts agree that the minimum daily intake of vitamin D should be at least 800-1000 I.U. (International units).