What we need to know about Vitamin D?
How much Vitamin D we need?
Human body can produce Vitamin D, when we’re on sunlight, so this vitamin differs from the others. You can get this vitamin from three form: from the sunshine (through your skin), from diet and from supplements. Most vitamin D – 80% to 90% of what the body gets – is obtained through exposure to sunlight, however Vitamin D can also be made in the laboratory as medicine. In its active form, it is considered to be a hormone. It has hormone-like effects on mineral absorption, bone mineralization and some secretions.
The need is higher as we get older, but the average adult needs 600 IU per day. (International Unit)
People who avoid the sun for some reason, or get very little natural sunshine, vegetarians/vegans, and pregnant and lactating women may all benefit from adequate or slightly higher levels of vitamin D, as well as seniors, breastfed infants, people with dark skin, people with certain conditions, such as liver diseases, cystic fibrosis and Crohn's disease, and people who are obese or have had gastric bypass surgery.
What food to eat?
Vitamin D-rich foods include saltwater fish, and liver, milk and dairy goods, cereal, often have added vitamin D. Good source for Vitamin D is cod liver oil, herring, mackerel, sardines, salmon, margarine, tuna, egg yolks.
You can also take vitamin D supplements.
What helps to absorb Vitamin D?
The human body starts to produce D Vitamin after 5-15 minutes after being on direct sunlight, so try to take a short walk around the house every day, especially when it’s sunny. When there is no or less sunlight, try to consider your diet and plan meals with sources of Vitamin D ingredients. Take your vitamin D supplement with the largest meal of the day, taking it with a large meal can possibly increase vitamin D absorption by up to 50 percent.
What is Vitamin D for in the body?
D Vitamin helps your body absorb Calcium, helps the nerve, muscle and immune system. It’s crucial for the development of healthy bones and teeth, since without it, the body cannot build or maintain strong bones, due it takes the calcium for maintain blood levels from the bones. Because vitamin D is involved in regulating the levels of minerals such as phosphorous and calcium, it can be used for conditions caused by low levels of phosphorous and low levels of calcium.
Vitamin D is used for conditions of the heart and blood vessels, including high blood pressure and high cholesterol. It is also used for diabetes, obesity, muscle weakness, multiple sclerosis, rheumatoid arthritis, chronic obstructive pulmonary disease (COPD), asthma, bronchitis, premenstrual syndrome (PMS), tooth and gum disease. Generally it’s used for boosting the immune system, preventing autoimmune diseases.
It can be used for skin conditions including vitiligo, scleroderma, psoriasis, actinic keratosis, and lupus vulgaris.
Is too much Vitamin D dangerous?
Yes. It cause signs of toxicity include nausea, vomiting, poor appetite, constipation, weakness, and weight loss. By raising the level of calcium it may can cause confusion, disorientation, and heart rhythm problems. It’s very important that excess vitamin D can seriously damage the kidneys, what is very dangerous. In addition it has an effect on the level of magnesium in your body, which the body can empty faster than it should be.
Does pregnancy increase the need for Vitamin D?
No, because D Vitamin cannot supported for babies only by breastfeeding, they need an extra amount by medically suggested treatments in the first few months, in a strict amount giving daily, without overloading it! So pregnancy or lactation don’t needs a higher dose of D Vitamin.
About Vitamin D supplements
Try to supplement your Vitamin D by eating well, and being on sunlight if it’s possible. Taking Vitamin D supplements for healthy adults can be dangerous if they don’t choose right. If you need to take it by supplements consult with your doctor about the type of the supplement and the daily amount. Never overload this vitamin, and close it from children. Elder people or the mentioned groups who have bigger risk to don’t get enough Vitamin D might be suggested to take it daily from supplements.
Best Vitamin D based dishes:
Source: http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/
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