Vitamin D is one of the vitamins that are in the pharmaceutical and nutritional circles rarest says.
The reason is very simple – Vitamin D is very “modest” and does not require much effort, that the body can only produce it in sufficient quantities by exposure to sunlight.
It is, one might say – “sunshine vitamin”.
This vitamin is a representative group of vitamins that are soluble in fat and the best known are its two forms, D2 (ergocalciferol) and D3 (calciferol).
This vitamin is produced in the skin, through photosynthesis, where under the influence of UV rays provitamin D is converted into the vitamin.
So, with sunbathing our body can provide the necessary amount of vitamin D, which is why he is known as the “sunshine vitamin”.
This is the only safe way to get this vitamin into the body because it is almost impossible to enter a diet sufficiently.
Vitamin D is vital and extremely important for our health
For example, it would be necessary to drink about 10 glasses of vitamin D fortified milk, and then we enter only the minimum daily dose.
The latest research shows that it is enough to expose arms and legs to sunlight for about 5-30 minutes, twice a week, and so avoid the risk of Vitamin D deficiency.
It is interesting and important information that people with darker skin need much longer exposure to the sun, even 20-30 times, than light-skinned people.
The rays which are necessary for the synthesis of this vitamin doesn`t penetrate the glass.
So, if you stay near a window in a closed room is not a way to compensate the body needs for this important ingredient.
And it is important to know that sunscreen even with the lowest factor (SPF 8) reduce the possibility of production of vitamin D by 95%.
Pro-Vitamin D is also in some animal oils, of which the richest fish oil (salmon, tuna, mackerel, sardines) the egg yolks and fatty cheeses – but in much smaller quantities.
Why is vitamin D important?
Although for the emergence of vitamin D we need only to expose the body to a natural light source, scientific research shows that nearly a billion people in the world are deficient (hypovitaminosis) cholecalciferol.
This means that the immediate risk of contracting certain diseases because the role of vitamin D in the body is extremely important.
Many factors can affect the body’s ability to absorb adequate amounts of this vitamin through sunlight.
These are mainly living environment and way of life: air pollution, stay in urban areas with a large number of accumulated high-rise buildings, use sunscreen and of course insufficient exposure to the sun, age – people older than 50 have a greater need for vitamin D than younger population, skin color – lighter-skinned people in less time provide sufficient amounts of this vitamin than the darker skinned people.
The primary function of this vitamin is in the metabolism of calcium and phosphorus, that it encourages the absorption of these two minerals from the intestine and their storage in the bones.
Therefore, this vitamin is essential for proper growth of bones and teeth, and for the muscles and nervous tissues.
Chronic lack of this vitamin contributes to bone demineralization and the development of rickets in children and osteoporosis in adults.
Also, hypovitaminosis cholecalciferol can influence and decrease the production of insulin and thus aggravate the condition of diabetes.
The Journal of the American Medical Association in 2006 published a scientific study according to which vitamin D may also play an important role in reducing the risk of multiple sclerosis.
This vitamin is very important in the prevention and treatment of tuberculosis, as well as some heart diseases, and contributes to the normal functioning of the nervous system and thyroid gland.
Without vitamin D, calcium cannot be exploited to the right extent in the body, so it is pointless to take this mineral if we do not simultaneously pay attention to the intake of cholecalciferol.
It is especially important to women during pregnancy consume sufficient amounts of vitamin D and thus prevent the occurrence of various diseases later in life for their children.
Occasionally vitamin D deficiency can be compensated quickly and overnight.
It takes months of therapy the sun and taking extra doses through supplements, in order to re-deposited in the bones, muscles and nervous system.
Is it possible excessiveness of vitamin D?
With the natural synthesizing vitamin D in the skin under the influence of the sun and entering through food, it’s virtually impossible to overdose on this vitamin.
Thus, the body itself regulates the process of creating vitamin D.
So, the sun cannot harm our body.
A problem arises when taking supplements, especially without consultation with experts – doctors.
Then emerge certain symptoms that indicate too much vitamin D in the body.
In the kidney, pancreas and leads to increased calcium deposition.
The most common signs are fatigue, disturbance in the digestive system, weight reduction, anemia and depression.
Finally, you should know that in mega doses, vitamin D is one of the most toxic vitamins.
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