The human body needs every day Carbohydrates, proteins and fats and a dose vitamins and minerals Ability to move around and perform all functions correctly. The latter are micronutrients that, although they are absorbed in small amounts, are essential for the normal functioning of the body.So much so that to date they have been described as Thirteen different vitamins, all of which are essential. But vitamin D stands out the most. It is also called the sunshine vitamin because one of the ways the body obtains vitamin D is through sunlight exposure.
It must be clear that maintaining adequate levels of Vitamin D It is very beneficial for health at all stages of life, especially during pregnancy. The reason is that, among other features, Vitamin D It helps absorb calcium and phosphorus in the intestines. Additionally, it is essential for the proper functioning of the immune system.
What is vitamin D?
Vitamins are substances that the body needs to grow and function properly. More specifically, vitamin D Helps the body absorb calciumVitamin D is one of the main elements that make up bones. Vitamin D deficiency can lead to diseases such as osteoporosis or rickets.Vitamin D actually plays a role in Plays an important role in the nervous, muscular and immune systems.
But how does vitamin D get into the body? You can get vitamin D in three ways: Through skin, diet and supplements. After the body naturally forms vitamin D Sun exposure, However, too much sunlight can cause aging and skin cancer, so many people try to get it from other sources.However, short bursts of sunlight each day are good for your health, approx. 10-15 minutes.
You should also know that vitamin D is a fat-soluble vitamin found in a variety of natural food sources.it is also known as calciferol It is essential for the formation of bones and teeth because without it, calcium cannot be absorbed in the intestines.
It must be taken into account that in recent years vitamin D has been used binds to calcium Improve bone health and reduce the risk of fractures. In this sense, adequate vitamin D levels are associated with the prevention of hypertension, various types of cancer, and other diseases.
Vitamin D Deficiency: Causes and Symptoms
Lack of sunlight exposure and limitations within the body that make it difficult to absorb vitamin D are the main reasons why some people are deficient in this vitamin.my own Ageing It causes a series of physiological changes that increase the likelihood of suffering such a loss.In fact, as we age, our skin changes, causing Vitamin D3 is poorly absorbed. Likewise, the concentration of this vitamin’s regulating enzymes present in the organs decreases over time.
This is no small fact, despite the fact that Spain Enjoying a lot of sunshine every year, in recent years This vitamin deficiency is getting worse, little sunlight exposure due to sedentary habits, or equally, a lot of time spent at home, in the office, and indoors. However, those most likely to be deficient in this vitamin are older adults, and people with conditions that cause vitamin D malabsorption, such as people with celiac disease.
Chronically low levels of vitamin D can lead to Decreased bone density, which can lead to osteoporosis. Severe deficiencies can also lead to other diseases such as rickets in children and osteomalacia in adults, which weaken bones and cause bone and muscle pain.
Who is at higher risk of vitamin D deficiency?
this People who are never or almost never exposed to sunlight are the main group of people at risk for vitamin D deficiency. Living in a place with little sunlight, Spend a lot of time indoors Or covering a large part of the body with clothes could be factors that, on the other hand, affect a large part of the population to a greater or lesser extent.Likewise, these other factors Higher risk of vitamin D deficiency:
- Old age. As we age, our skin produces less vitamin D after sun exposure. Additionally, older adults tend to spend more time indoors and may have insufficient dietary vitamin D intake.
- Intestinal malabsorption. Certain conditions, such as celiac disease, inflammatory bowel disease, or irritable bowel syndrome, can affect the intestinal absorption of vitamin D.
- obesity. Vitamin D is fat-soluble, so it can become trapped in fat deposits in the body. People with obesity may need higher doses of vitamin D to achieve adequate blood levels.
- Certain chronic diseases. Chronic kidney disease, hepatitis, cystic fibrosis or Crohn’s disease are some conditions that may interfere with vitamin D metabolism.
Vitamin D Benefits
- General bone health and osteoporosis prevention. One of the most well-known benefits of vitamin D is its role in bone health. It works with calcium to strengthen bones and prevent diseases like osteoporosis. Over time, vitamin D deficiency can increase the risk of fractures and weaken bones.
- Vitamin D is also associated with Cardiovascular health. It has been noted that people with adequate levels of vitamin D have a lower risk of heart disease, high blood pressure and stroke. Additionally, it helps regulate blood pressure and reduces inflammation in the cardiovascular system.
- According to the National Cancer Institute, vitamin D reduces Cancer risk colon, breast, pancreas and prostate.
- strengthen immune system And protect against different viruses like the flu or the common cold. In addition to its role in bone health, vitamin D is also important for the immune system. The reason is that it helps regulate the body’s immune response, which can reduce the risk of infections and autoimmune diseases. Recent research suggests that vitamin D may play a role in preventing and treating illnesses such as influenza and Covid-19.
- Minimize the risk of pain Multiple sclerosis and rheumatoid arthritis.
- play an important role Maintain cognitive function, The situation has worsened over the years.
- Another little-known benefit of vitamin D is that it Respiratory health. It can help prevent respiratory infections, such as colds and bronchitis, and improve overall lung function. It also reduces asthma exacerbations.
- Vitamin D has a Positive impact on mental health. Vitamin D deficiency is associated with an increased risk of depression, anxiety, and mood disorders. This is thought to be due to its effect on the production of serotonin, a neurotransmitter that affects mood.
- Vitamin D also plays an important role skin health, as it can help treat conditions like psoriasis and acne. Additionally, it supports muscle health, aids muscle function and reduces the risk of muscle weakness and falls, especially in older adults.
Vitamin D in food
Although vitamin D is present in small amounts, it is also present in some foods and can provide supplemental doses.this Fat fish Those foods whose diets are almost entirely plankton-based are among the richest in vitamin D. Salmon, tuna, sardines or herring are some examples. In addition, the content of vitamin D in the body is also more abundant. Cod liver oil.
Other foods provide small doses of vitamin D, but it’s important to take them into consideration, too. For example, Meat and egg yolkmushrooms, and other fungi also provide vitamin D, especially if previously exposed to sunlight.
also, Milk and its derivatives They are very low in vitamin D, although they are generally considered a rich food in this vitamin. Regardless, you can choose dairy foods that have been fortified with vitamin D by the product manufacturer.
Vitamin D and sunlight
The main supply of vitamin D is produced in the skin ultraviolet radiation from the sun. However, there are questions about whether sun exposure is needed to absorb vitamin D because of the dangers associated with insufficient solar radiation.
However, it must be clear that most experts recommend Exposure to sunlight for 10 to 15 minutes daily So that the body produces the necessary amount of vitamin D. Therefore, it is most likely that you are only likely to receive enough solar radiation to produce the necessary vitamin D if you go about your daily activities outdoors, for example. Not recommended for direct exposure In the sun for this purpose.