Vitamin D is a fat soluble important vitamin for good health ,growth and strong bones .Vitamin D is mostly made in the skin by exposure to sun light so vitamin D is also called sunshine
vitamin .Vitamin D2  is called ergocalciferol .Vitamin D3 is called cholecalciferol .
Vitamin D is very essential for 
-Absorption of calcium and phosphorous in our diet .
– Strong and healthy bones  
– Strong and healthy muscles  
– And general health .
– Vitamin D is also help to prevent other diseases such as diabetes ,heart diseases ,cancer ,thyroid problem ,impaired to calcium absorption ,oestoporosis and hyper tension  etc .
– It helps to balance and control other hormones in the body .
Some people are more at risk of vitamin D deficiency 
– Pregnant and lactating mothers 
– infants 
– children below 5 years 
– Above 65 years aged people 
– people who are not exposed to much sun light  
-People who are in indoors 
– dark skin people 
-Vitamin D deficiency will occur liver diseased people ,kidney disease people ,people taking certain medicines  like anti HIV medicines ,primidone ,phentoin ,barbiturates ,carbamazepine and vegetarian people . 
Vitamin D deficiency in children it is called rickets .In adults it is called osteomalacia .

Symptoms of vitamin D deficiency rickets in children 
– poor growth – muscle weakness 
– relecutant to start walking 
– development of milk teeth delay 
– bow legs ( cureved legs )
– difficult in breathing or respiratory problems occur
– soft skull 
– muscle spams 
– They are prone to infections 
– weakness of heart muscles

Symptoms of vitamin D deficiency in adults 
– muscle weakness and muscle cramping 
– fatigue 
– constipation
– joint pains 
– bone pain 
– head ache 
– digestive problems 
– bone fracture in lower back ,hips ,thighs and feet .
 –  bone deformities
– general weakness  
Vitamin D deficiency is common. Some people have no symptoms with this deficiency .Recent studies estimates that more than billion people world wide are having vitamin D deficiency .Through blood tests only vitamin D deficiency can diagnosed . Daily we needs  400 IU to 800 IU vitamin D .This vitamin is stored in the liver like organs  in the body .
For this deficiency oral tablets  supplements and injections  can be taken for curing this deficiency .
Sun light is the best source  for receiving vitamin D .20 TO 30 minutes sun exposture daily for fair skinned people will get enought vitamin D .Dark skin people need more time sun exposture than fair skin people because greater skin pigmentation ,melanin lessor the amount vitamin D produced .
Foods that are having vitamin D
– oily fish 
–  cod liver oil 
– egg yoalk 
– milk and milk products ( butter and ghee )
– mushrooms 
– Vitamin D added foods  like some cereals and infant foods .
Prevention is the better than cure .You should prevent the vitamin D deficiency through proper exposure of  sun light .


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