Vitamin D is actually a single term for several hormones that are stored mainly in the liver and also in fat and muscle tissue. It is essential for the absorption of calcium into the bone and for normal bone growth.

Most of us may be not aware that we do not have enough Vitamin D in our body to maintain healthy bones and optimal health.

What cause Vitamin D deficiency in our body?

• People with strict vegetarian diets. Most of the natural sources of Vitamin D are animal-based.  Certain fishes, fish oils, egg yolks, cheese, and beef liver contain Vitamin D.
• People allergy to milk - milk provides us Vitamin D also.
• People who use sun screen very often. Our skin produces Vitamin D by directly exposure to the sunlight. Sunscreen, even at SPF15, blocks more than 90% of the sun's rays used to produce this vital vitamin.
• People live in far North or far South, who are under exposed to the sunlight.
• People with dark skin. The pigment melanin reduces the skin's ability to make Vitamin D in response to sunlight exposure.
• People with Magnesium deficiency. Magnesium is required to convert Vitamin D into its active form.
• People with low cholesterol levels. Cholesterol is requied to convert sunlight to Vitamin D in the skin.
• People with over weight. Vitamin D is extracted from the blood by fat cells, altering its release into the circulation. People with a body mass index of 30 or greater often have low blood levels of Vitamin D.
• People with kidney problem. Kidney cannot convert Vitamin D to its active form. As people age, their kidneys are less able to convert Vitamin D to its active form.
• People with certain medical problems, including Crohn's disease, cystic fibrosis, and Celiac disease, can affect their intestine's ability to absorb Vitamin D from the food.

The current FDA's recommended daily allowance (RDA) of Vitamin D is:

• 200 IU (international unit) per day for children and adult < 50 years old.
• 400 IU per day for adults > 50 years old.
• 600-800 IU per day for the elderly >70 years old.

Many experts in the field believe the current government guidelines for Vitamin D intake are inadequate for most people. The number should be twice that.

Where you can get enough Vitamin D?

1. Exposure to sunlight for about 15 to 20 minutes at mid morning or mid afternoon three times a week is recommended for most people who live in temperate climates.
2. Eating oily fish like salmon, trout, sardines and catfish.
3. Drinking Vitamin D fortified milk.
4. Eating Vitamin D fortified cereal.
5. Moringa leaves and mushroom are the only vegan source of Vitamin D. 100gm of mushroom provides 14 IU of Vitamin D. Fresh moringa leaves has 4 times more Vitatim D than fortified milk. Dried Moringa leaf power has 17 times more Vitamin D than fortified milk. You can find fresh Moringa leaves in Asia supermarket.