Vitamin D is produced in the human body under the action of sunlight, so it is cloudy autumn of this vitamin is not enough.
Group D vitamins are fat-soluble substances, and are formed by the action of sunlight on human skin. It is the only vitamin that the person is able to synthesize their own and even such a pleasant way.
Functions of Vitamin D
They are directly related to bone growth and development. Vitamin D helps the absorption of calcium, which strengthens bones and prevents its softening and prevents the development of various diseases – arthritis, osteoporosis, and rickets.
As a child, when only a skeleton is formed, adequate intake of this vitamin is especially important. For this reason, during the Soviet period it was so popular fish oil – it was used as a universal remedy for all diseases. It really is such because of the high content of vitamin D.
Vitamin D receptors are found in the perception of the reproductive system organs (so it significantly influences the maturation of oocytes and sperm), and the nervous system, including the brain. It is in these organs positive effect of vitamin D is particularly strong. For example, studies have shown that regular consumption of vitamin D reduces the risk of neurodegenerative diseases, particularly Alzheimer’s disease.
Scientists were able to prove that vitamin D prevents the development of cancer. The constant consumption of this vitamin is necessary for the prevention of breast cancer, colon, esophageal, uterine, ovarian and other tumors. How exactly does he do it – is unknown, but researchers have suggested that, most likely, vitamin D blocks the formation of blood vessels that feed the tumor with blood, and suppressing genes that stimulate the division of cancer cells. And, of course, strengthens the immune system.
Vitamin D Deficiency
Vitamin D is synthesized by the body under the influence of sunlight. Especially actively, its formation takes place in the morning, before lunch, and at sunset. To synthesize enough vitamin person should spend at least half an hour a day in daylight.
Norwegian researchers found that the body of those who live above 51 degrees north latitude, even in sunny weather to develop vitamin D is extremely slow. Add to this cloudy, pollution – it turns out that vitamin D in our latitudes is not no chance.
You may also like to read another article on BestAntiBiotic: Vitamin D: Increase the supply in 2 moves
Assimilation of Vitamin D
The fat-soluble vitamins (A, D, E) are best absorbed in the form of oily solutions, or in joint use with products rich in fats. Many vitamin supplements are developed taking into account this feature. These vitamins are best taken immediately after a meal, when started the process of digestion in the presence of a fat-containing elements.
If you are taking medicines for the treatment of diseases of the stomach or intestines, then wait a little with taking vitamins – drugs interfere with their absorption. Alcohol also adversely affects the assimilation of vitamins as compounding load on organs of the gastrointestinal tract.
Where to take Vitamin D?
Our compatriots have to look for additional sources of this vitamin. The average daily rate for an adult – 500 IU (0.015 mg). For pregnant women, the elderly, as well as musculoskeletal diseases affected by the rate of the apparatus can be increased.
Most vitamin D is found in seafood, as well as poultry or fish liver. Thus, 100 g of herring contains 1,500 IU of vitamin D, in salmon – from 200 to 800 IU, in mackerel – 400 IU. Despite the common misconception, in vitamin D milk contains not so much – only 4 IU – and it is more difficult to digest due to insufficient amount of fat.
To Vitamin D is guaranteed to hit your body through food, you need to prepare and store food properly:
- Do not freeze the fish and meat twice;
- Baked in foil;
- Fry on the grill;
- When cooking foods to put in boiling water;
- Do not allow of cooking;
- Not warm up the dish several times.
Symptoms of Deficiency
- Muscle weakness
- Weight loss
- Blurred vision
- Tooth decay
With a lack of vitamin D in adulthood may develop osteoporosis, and the children – a rickets and spinal deformity.
Symptoms of Overdose
- Loss of appetite
- Digestive Disorders
- Joint pain, headaches and muscle pain
- An increase in pressure