Sunny vitamin D –
You probably already know about the importance of vitamin D, which is talked about alot. Namely, this vitamin is created by our body when the sun’s rays touch our skin. Life without vitamin D would not be possible. This very important vitamin is active in our bone metabolism, regulates calcium absorption and is active in the immune system. Its deficit is associated with muscle pain, bone fragility and osteoporosis. Due to vitamin D and calcium deficiencies, many people have too little bone density. In this regard, osteoporosis occurs more and more often in postmenopausal women. This disease is the cause of severe bone fractures. Therefore, do not allow your bones to wear out too quickly and become hollow, and you shrink and hunch over. As much as 80% of vitamin D is created in the skin with the help of the sun. Intake of fish rich in vitamin D, herring, salmon, sardines and trout are the best sources of this vitamin.
Vitamin D deficiency
What happens in the body when there is a lack of vitamin D? In addition to osteoporosis, vitamin D deficiency is associated with depression, schizophrenia, prostate, colon, breast and ovarian cancer. The risk of diseases such as diabetes and cancer is reduced by 50 to 80% by exposure to sunlight two to three times a week. Rickets is a bone disease that is also caused by a lack of vitamin D. Its deficiency can reduce the production of insulin and worsen diabetes. Obesity reduces the production and utilization of vitamin D, so obese people need to take twice as much of this vitamin. It is also used in the world to treat psoriasis. Children who regularly take vitamin D will have an 80% lower risk of diabetes in the next 20 years.
Do you belong to a risk group? If you are in one of the following categories, you have an increased need for vitamin D.
you are a vegetarian
you are older than 65,
you hardly go out into the sun,
you are disabled or immobile,
you have liver, kidney, thyroid disease,
you consume too much alcohol,
you take medicines, laxatives to regulate stomach acid,
you are anorexic
you are pregnant or breastfeeding.
Vitamin D content in food
Codfish oil,
mackerel,
oysters,
canned sardines,
yolk,
enriched margarine,
butter.
The importance of vitamin D
Exposure to sunlight is the only sure way to get sufficient amounts of this vitamin.
The healing rays of the sun, from which the skin creates vitamin D, cannot pass through glass. When you are in your home, office or car, your skin does not make vitamin D.
People with darker skin need 20 to 30 times more sun exposure to get the same amount of vitamin D.
Sufficient amounts of vitamin D are crucial for the absorption of calcium in the body.
Chronic vitamin D deficiency cannot be compensated overnight. It takes months of exposure to the sun or taking vitamin D in the form of food supplements to restore this vitamin to your bones.
