Health : Benefits Of Vitamin D

In everyday life, sometimes you just take into account the intake of fat, protein and carbohydrates, but not too much attention to little things like vitamins. Macro nutrients must be very important for health, but also very important micro-nutrients in preventing disease, maintaining the immune system, ensuring the body's energy levels, as well as the various roles of vitamins and other antioxidants, including vitamin D.
Vitamin D, including fat-soluble vitamins, and our bodies need to maintain general health. But, because the vitamin is fat soluble and stored in fat cells of the body, vitamin D can be toxic if consumed in excess amount.
But, don't worry, you will not be excess vitamin D if not using high-dose supplements. Amount of vitamin D from dietary intake will not exceed the levels of vitamin D is needed by almost everyone. 
Vitamin D can be found either in the form of active or passive in the body, and calciferol is an active form. In the inactive form, vitamin D acts as a hormone because it sends the signal to increase the absorption of calcium and phosphorus in the small intestine.

Benefits of vitamin D for health - Vitamin D served to increase the absorption of calcium, a mineral that is essential for maintaining bone health and strength. Osteoporosis is the impact of vitamin D deficiency is the most obvious. In addition, vitamin D also served to increase the immune system. The bustle and density of everyday activities can lower immunity. Therefore, make sure you get enough vitamin D intake.
Food sources of vitamin D - You also must already know, milk is a source of vitamin D is most commonly known. Most of the milk products are fortified with vitamin D, so in addition to calcium, vitamin D you need will also be met. But do not forget, not all dairy products are rich in vitamin D. Milk, it could still be the primary choice that must have been fortified with vitamin D.

Not only milk, here are some other sources of vitamin D:

• Cod liver oil
• Salmon and mackerel
• Tuna and sardines
• Cereals are fortified with vitamin D
• eggs, including egg yolk
• Margarine fortified with vitamin

Other ways the easiest is warmed briefly in the morning sun. In addition to drinking milk, this is one of the easiest ways to make sure that you get adequate vitamin D intake. Not necessarily every day if you are busy. But everyone is encouraged to get exposure to the sun for 15 minutes, 2-3 times per week. This is to enhance the absorption of vitamin D by the skin.

The recommended dose - Men and healthy women ages 14-50, are encouraged to take vitamin D as much as 5 micrograms or 200 international units (IU) per day. Once the age of 51, ​​the recommended intake increased to 10 micrograms or 400 IU per day. Furthermore, at the age of 71 rose to 15 micrograms (600 IU). 

Effect of coffee on vitamin D - If you are heavy coffee drinkers, it is better to be more careful. Caffeine can interfere with vitamin D receptor to avoid this, it's good to limit caffeine intake to no more than 300 milligrams per day or increase calcium intake to help cover the effect of decreasing the absorption of vitamin D.