Do you know Vitamin D? If not you have to learn about it because it’s very important to our lives! It is also known as the “sun vitamin” because it is produced by our body when the sun’s rays come in contact with our skin.
It helps us stay healthy in many ways. I don’t really know where to start from…. It increases performance in exercise, catalyzes the acquisition of ideal weight, affects the absorption of minerals, is necessary to achieve good sleep and reduce stress, while enhancing the mechanisms of detoxification and elimination of heavy metals from the body and as they prove studies high levels of vitamin D have been linked to reduced mortality, reduced risk of multiple sclerosis, heart disease and flu symptoms …. It is important for skeletal health and treatment of fatigue, while also helping in special situations such as asthma.
Lack of it has serious health consequences, such as an increased risk of Alzheimer’s disease, diabetes, osteoporosis and heart disease.
On the other hand, adequate levels of vitamin D in the body increase the chances of survival of some patients, such as men with prostate cancer and women with breast cancer.
Vitamin D in the body can be detected with the help of a blood test. The blood test to measure vitamin levels is recommended mainly in the following subgroups of the population, as it has been observed that they are more prone to vitamin D deficiency or deficiency.
Thus, in adults over 55 years of age, as the years go by the skin loses its “effectiveness”. Characteristically, according to a 2007 study, more than 50% of older Americans have low levels of vitamin D in their body. Then office workers who spend at least 8 hours a day locked in an office often mean that their exposure to the sun is extremely limited and therefore more likely to have low levels of vitamin D in the body.
Also, people with dark skin have more melanin on the outer layer of their skin, which makes it difficult to synthesize vitamin D when exposed to the sun. People with inflammatory bowel disease, such as Crohn’s disease or ulcerative colitis, typically have difficulty metabolizing fats. According to a study in the Journal of Gastroenterology and Hepatology, up to 70% of people with inflammatory bowel disease are deficient in vitamin D. Vegetarians, as most of the (minimal) foods that contain vitamin D are of animal origin. These include salmon, eggs and fortified milk. Finally, overweighted people because those with high body mass index or high body fat often have circulatory disorders and/or vitamin D malabsorption, without this necessarily meaning that they will be deficient or inadequate.
There are five different forms of vitamin D. Among them, D2 and D3 stand out, which are found in plant and animal foods, respectively, or are synthesized by our body when the skin is exposed to the sun. The reason they stand out is that these two forms can be utilized by our body. Both D2 and D3 need to be processed to be absorbed, but D3 has a better absorption rate.
When D3 breaks down in the body it helps produce phosphorus and calcium in the blood. In this way it protects the bones from fractures and from osteoporosis. Also, according to the Mayo Clinic, vitamin D3 improves mood, boosts energy levels, strengthens muscles, has anti-cancer effects and more.
D3 is found in only a few foods, exclusively of animal origin. The main sources of vitamin D3 in our diet are fish (eg salmon and trout) and egg (with its yolk). During the production process, certain products (mainly dairy, cereals, juices and bread) are fortified with amounts of vitamin D.
To see the levels of the vitamin in your body and in the body of your children all you have to do is the relevant blood test and all the rest will be told to you by the most suitable for these cases, which is none else but the doctor!
The best source is sun exposure. However, the holidays, which lasts only a few days, are not enough, especially considering that the exposure is done with sunscreen, which blocks the production of vitamin D!
If we have the opportunity to go out in the sun for even a few minutes or if we include relevant dietary supplements, when needed, in our daily routine, we will significantly help our body synthesize the necessary amounts of vitamin D and take advantage of its beneficial properties.