The importance of vitamin D and sources
Sunlight gives us a special type of vitamin, vitamin D, and it has many benefits (vitamin D). Vitamin D is nutrition. When we are in the sun, our bodies get vitamin D from sunlight, and this vitamin D is also found in some foods. In winter, sunlight is the best source of vitamin D (the body's weakness).
Vitamin D is a steroid hormone made from cholesterol. It is very different from other vitamins. Vitamin D is mostly derived from sunlight. This is why vitamin D is often referred to as the "sunshine vitamin." Vitamin D can be found in various supplements or diets.
Vitamin D is found in salmon, sardines, herring and mackerel, red meat, fish, milk, liver, egg yolks, mushrooms, and whole grains. Another source of vitamin D is nutritional supplements. Many people prefer to take vitamin D supplements instead of sunlight. The skin (weakness) of our body produces vitamin D from direct sunlight. Scientists know that vitamin D is important for good health.
Vitamin D from the sun
When you are exposed to the sun's ultraviolet B (UVB) rays, your skin begins to produce vitamin D from cholesterol. If you live in a sunny area, you can get a good amount of vitamin D from the sun a few times a week. If you use sunscreen, you will have less vitamin D - or not at all. Sunshine is healthy, but it can cause skin aging and increase the risk of skin cancer. This can be dangerous for you if you are out in the sun for long periods of time. If you sit in the sun for 10 to 30 minutes. So this is enough for you because your body stores vitamin D for weeks or months at a time, so you may need occasional sun exposure to keep your blood level normal. if you live in a place without sunlight, you can get vitamin D from food or supplements.
symptoms of Vitamin D Deficiency
vitamin D deficiency has become very common these days. Vitamin D is fat-soluble. which means it dissolves in fats and oils and can stay in your body for a long time.
The biggest symptoms of vitamin D deficiency are common in most people. Various scientific studies show that vitamin D is also good for heart diseases, such as pain and weakness in joints, muscles, or bones, difficulty breathing, fatigue, lethargy, poor health, and mental illness due to weather effects. ۔ Vitamin D is important. Vitamin D affects the heart cells and repairs heart tissue after a heart attack, preventing blockages in the cardiovascular system. Recent medical studies show that both breast cancer and colon cancer are linked to vitamin D deficiency.
Solution
We should use a good diet to make up for the lack of vitamin D in our bodies. We should sit in the sun for ten to fifteen minutes as soon as the sun rises in the morning. And we need to take calcium supplements on a daily basis.
Vitamin D forms and Benefits
Vitamin D2
(Ergocalciferol) It is found in some plants, mushrooms, and yeast.
Ergocalciferol contains vitamin D2. Vitamin D helps the body absorb calcium.
Ergocalciferol is used for the treatment of hypoparathyroidism.
Ergocalciferol is also used to treat rickets (bone softening due to vitamin D deficiency) or low blood phosphate (hypophosphatemia).
Vitamin D3
Vitamin D3, also known as (cholecalciferol) is a supplement that helps your body absorb calcium.
(cholecalciferol) is found in the diet of some animals, such as fatty fish and egg yolks.
It is commonly used to treat people with vitamin D deficiency or related conditions, such as rickets or osteoarthritis.
Vitamin D Function
Vitamin D has to go through two stages of conversion in order to be active. First, it is converted to calcidiol or twenty-five (OH) D in your liver. This is a form of vitamin storage. Second, it converts calcitriol, or A, to twenty-five (OH) 2D, mostly in your kidneys. Vitamin D is a stimulating, steroid hormone form of cholesterol. It interacts with vitamin D receptor (VDR), which is found in almost every cell in your body. When the active form of vitamin D binds to this receptor, it is inactivated. It turns on or off your genes and changes your cells. It's like most other steroid hormones. Vitamin D affects a variety of bone health cells. For example, it promotes the absorption of calcium and phosphorus from your gut. But scientists have recently discovered that it also plays a role in other areas of health, such as immune function and protection against cancer.
Side Effects of vitamin D?
Taking too many vitamin D supplements over a long period of time can lead to too much calcium in the body (hyperkalemia). It can weaken bones and damage kidneys and hearts. If you choose to take vitamin D supplements, 10 micrograms a day will be enough for most people.
Do not take more than 100 micrograms (4,000 IU) of vitamin D in a day as it can be harmful. It applies to adults, including pregnant and lactating women and the elderly, and children 11 to 17 years old. Children between the ages of 1 and 10 should not exceed 50 micrograms (2,000 IU) a day. Children under 12 months should not exceed 25 micrograms a day.
Some people have a medical condition which means they may not be able to take it safely. If your doctor recommends different doses of vitamin D, you should follow their advice.
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