8. Vitamin D
Vitamin D is a fat-soluble vitamin that’s stored in the fatty tissues and lover. It’s different to other vitamins because our body makes it on its own, instead of relying on food sources. Our bodies make vitamin D by converting sunshine into chemicals that are then used by the body. The cholesterol in our skin converts “previtamin D” and turns it into usable vitamin D3, which is also called provitamin D.
Previtamin D travels through the kidneys and liver in the bloodstream and is then converted into a biologically active and usable substance called calcitriol. It becomes a secosteroid hormone, a precursor to a steroid hormone.
It impacts our skeletal structure, as well as our blood pressure, immunity, mood, brain function and protects our body from cancer. It can also help reduce pre-menstrual syndrome symptoms and protect your eyesight. A deficiency of this vitamin may weaken your bones and contribute to osteoporosis.
Short daily exposure to sunlight can give your body the required dose of vitamin D. For most light-skinned people, an exposure of 10 to 15 minutes is sufficient to produce enough vitamin D for the body. In addition, you can eat foods that are rich in vitamin D like fatty fish, fortified milk, liver, and eggs.