Vitamin D The Sunshine Supplement

Vitamin D is an essential vitamin that helps our bodies absorb calcium and phosphorus. It also helps to regulate the immune system. Has been linked to a reduced risk of several chronic diseases, such as heart disease, diabetes, and cancer. Unfortunately, many people do not get enough vitamin D, either because they do not get enough sunlight. Or because they do not eat enough foods that are high in this important nutrient.

Vitamin D and Its Benefits

Vitamin D is also known as the sun vitamin: this is because the amount of this substance present in food is low. While 90% of the requirement is obtained through sun exposure.

But what is vitamin D? What does it mean for humans and, above all, how can it be assumed?

What is vitamin D?

The term Vitamin D indicates a group of water-soluble prohormones. This group includes five different vitamins, from D1 to D5; the most important are:

vitamin D2, ergocalciferol, of vegetable origin
Vitamin D3, cholecalciferol, derives from cholesterol and is of animal origin.
The vitamin, obtained both from solar radiation and from the foods that contain it, is present only in a biologically inactive form.

The biologically active form of vitamin D is obtained through two hydroxylation reactions. Which transform it into calcitriol (active form in humans).

When activated, this vitamin acts like a hormone and acts mainly in the intestine. In particular, it enhances the active absorption of dietary calcium.

The benefits

According to many studies, vitamin D appears to be essential for the skeletal system. As it allows you to absorb calcium, an essential element for having strong bones.

Benefits include improved bone mineral density. Specifically, many studies claim that it helps prevent fractures in the elderly and support the development of children.

Other studies have found a connection between low levels of this vitamin and the development of cardiovascular problems. As well as an increased risk of multiple sclerosis.

Vitamin D also appears to have a connection with the development and progression of tumors. Many wonder what is the link between cancer and vitamin D: however, there are no reliable scientific studies that show that the deficiency of this vitamin helps the development of these diseases.

So what does a lack of vitamin D really entail?

What happens if you have a vitamin D deficiency

Also referred to as hypovitaminosis D, vitamin D deficiency can be caused both by low exposure to sunlight and by certain food choices. What are the consequences?

Low vitamin D can lead to muscle weakness, fatigue, some studies even talk about depression. According to some studies, it would favor the onset of cardiovascular problems, diabetes and some forms of cancer: as mentioned above, however, there are no scientific certainties in this regard.

Why is vitamin D lowered?

Factors that can lead to a higher risk of low vitamin D are:

dark complexion
milk allergy
a vegan diet
Lactose intolerance
problems with intestinal absorption of fats
reduced sun exposure

What are the foods that contain vitamin D

Foods that contain vitamin D are:

Cod liver oil
Ricotta cheese
Whole milk

Which fruits and vegetables are vitamin D found in?

There is no fruit that contains vitamin D.

There are some large leafy vegetables that contain it, but in very small quantities.

Swiss chard

Vitamin D supplements are a solution especially for those who follow a vegetarian or vegan diet: as can be seen from the list of foods that contain it, they are all of animal origin.

However, it is always good to rely on a doctor: there are in fact risks that cannot be underestimated.

Vitamin D in children

According to the latest indications of the Italian Society of Human Nutrition, the daily requirement of vitamin is equal to 400 IU (international units) for children under 12 months.

The intake of this vitamin during the first year of life of children contributes to:

prevent rickets, the onset of asthma, diabetes and cardiovascular diseases
facilitate the absorption of calcium (promotes the acquisition of bone mass and the development of a good dentition)
facilitate the closure of non-ossified areas of the skull
improve the action of the immune system in fighting infections
alleviate, where present, allergic symptoms.

According to a study, high levels of this vitamin in children reduce cholesterol. Another, however, argues that vitamin D deficiency in children favors the onset of depression.

However, it is good to be careful.

Hypervitaminosis, or an excess of vitamin D, could lead to an increase in calcium, or the concentration of calcium in the blood; it could also cause:

kidney and heart problems (if the problem continues over time).

This problem can only occur due to excessive drug administration: therefore, it is essential to pay close attention to it.

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Vogue Health Team


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