Vitamin deficiency can result in rickets in children;

Vitamin D enhances bone
growth, strength and density by sustaining mineral content of calcium and
phosphorus in the blood. It is also used to maintain the health of many body
systems such as the Immune system, brain, nervous system, pancreas,
skin, muscles, cartilage and reproductive organs. The AI of Vitamin D is
5ug/day for adults aged 19-50. This increases with age. People who have higher risk of vitamin D deficiency
are those with darker skin, poor diets, lack of sunlight and breastfeeding
infants. Vitamin D deficiency can result in rickets in children; characterised
by inadequate bone calcification, growth retardation, skeletal abnormalities,
bowed legs and beaded ribs. Adults can develop Osteomalacia or osteoporosis
caused by insufficient bone mineralisation and calcium loss. The TUL of Vitamin
D for adults is 80ug/day. Consumption of excess vitamin D can result in
increased blood calcium, leading to kidney stone formation or blood vessel
hardening in the heart and lungs which can lead to death. I usually walk to and from university every day for about 40 minutes. For
me, this should provide a sufficient source of vitamin D. However, if I wanted to increase my intake, I would consider eating
more fatty fish and dairy products, legumes and cereals fortified with vitamin
D as the ones that I currently use are not fortified.