Vitamin D is important for healthy bones as well as for your muscles, heart, lungs and brain to work well and make sure your body can fight infection. Recent research shows that vitamin D is important in preventing and treating a number of serious long-term health problems.
Vitamin D plays a very important role in the regulation quantity of atomic number 20 and phosphate within the body. This means that bone is essential for your health. Without enough vitamin D, the bones can be thin, brittle and amorphous.
So how do we get this vitamin? What do you have vitamin D?
Vitamin D fights cancer
In extreme cases, this can lead to rickets in children who are softened in the bones and cause fracture and deformed legs. In adults, this may cause pain and muscle weakness. There is also an adult rickets version known as osteomalacia.
Vitamin D protects the health of bones and teeth, immune system, supports the health of the brain and nervous system, regulates insulin levels and help the management of diabetes, it is important for the health of lung function and cardiovascular and fight against cancer.
Vitamin D has something to do with happiness
It is also stated that vitamin D is also good for seasonal depression. Vitamin D also affects the production of serotonin in the brain can help this formation is thought. Vitamin D also helps in the absorption of magnesium, which has an anti-stress and anti-fatigue effect. So vitamin D is good for the mood.
How much do we need vitamins?
It is recommended to give at least 400 IU in children aged 0-1, 600 IU in children above 1 year of age, but daily intake should be around 1000 IU in order to keep vitamin D levels above 30ng / mL in blood.
There is a need for at least 600 IU of vitamin D daily in adults aged 19-50, and at least 600-800 IU in adults older than 50 years. However, in these two groups, the daily intake should be around 1500-2000IU in order to keep the blood vitamin D level above 30ng / mL.
In pregnant women and nursing mothers, the daily requirement is at least 600 IU, but the daily intake should be around 1500-2000 IU in order to keep the vitamin D level in blood above 30 ng / mL.
How long should we stay in the sun for vitamin D?
Experts recommend naked body exposure to sensitive sunlight 2-3 times a week for 20iy25 minutes, but vitamin D in the body can multiply rapidly in the body because of vitamin D deficiency in the body mas, Therefore, vitamin D supplementation is important in autumn and winter.
Recent research has revealed that a significant percentage of the global population is lacking vitamin D. It is not known exactly how much time is needed for the sun to get enough vitamin D to meet the body’s requirements.
This is because your skin colour is related to your body’s needs and to what degree you are at risk. However, you should also be careful not to burn in the sun while sitting under the sun.
Although no definite information is given, experts say every day between 11: 00-15: 00, a 25-30 minute outside of the sun is useful for vitamin D.
Another little information: If you’re sitting against the sun behind a window, your body can’t get vitamin D because ultraviolet B (UVB) can’t get through the glass.
Persons at risk for diseases of vitamin D deficiency
Especially today, our working environments and living conditions are an obstacle to getting enough vitamin D. Apart from that, there are some risk factors for vitamin D deficiency. We can list them as Dark skinned, being old, being overweight or obese, not consuming fish and milk adequately, using high-factor sunscreen, having gastric surgery, during pregnancy and lactation, living away from sunlight be exposed to…
What are the symptoms of vitamin D deficiency?
If body vitamin D deficiency improves, it is indicated by various symptoms. The most important symptoms of vitamin D deficiency are frequent illness, bone pain, depression, hair loss, muscle aches, general body pain, variable mood, insomnia, excessive sweating, continuous chills.
What is Vitamin D? How do we take vitamin D?
Although the most important source of vitamin D in the body is sunlight, there are also some nutrients for vitamin D supplementation. What about vitamin D?
When the sun’s rays come up in the afternoon, sunlight is not enough to use in the sun or under the sun to meet the body’s vitamin D needs.
No matter how much you consume foods that contain vitamin D, unfortunately, you can afford up to 20 per cent of your daily needs. For the rest, your skin must meet with sunlight! From May to November, the time period between 11.00 and 15.00 is very valuable. Between these hours it is important that every 2 knees and every 2 arms are bare and without a protection factor. Clear skins can benefit from 30 to 20 minutes a day for dark skins, 15-20 minutes a day.
Which foods have Vitamin D?
Salmon is one of the richest vitamin D sources. Salmon, which is one of the best proteins and contains omega-3 fats that strengthens the heart health, is also one of the richest sources of vitamin D.
One egg yolk meets 10 per cent of the daily vitamin D requirement.
Cod liver oil is a type of fish oil pill that is rich in vitamin D, vitamin A and omega-3 fatty acids, which can be obtained from pharmacies for those who do not like fish.
Beef liver is also a good source of vitamin D.
Tuna, which is delicious and healthy food, is one of the important sources of vitamin D.
A glass of fresh orange juice is the best way to start your day.
A glass of orange juice contains 100 IU of vitamin D and 120 calories. Orange juice is also an important source of vitamin C.
Other foods that contain vitamin D are;
Oysters, shrimp, milk and dairy products, natural juices such as eggs, potatoes, orange juice, chicken livers, fish oil, stinging nettle, parsley, mushrooms, soybeans, spinach, black pepper, dry beans, oatmeal İst
Regular sleep is also very important for vitamin D
Regular sleep makes you more benefit from vitamin D. Studies have shown that vitamin D levels are lower in patients who sleep less than five hours a day.
Pay attention to your weight.
Overweight people are at risk of vitamin D deficiency. Even if the body takes adequate sunlight in obese, vitamin D production in the skin may decrease and the vitamin D formed may become inactive in extended fat cells for a long time. Therefore, try to maintain your ideal weight.
Keep away from simple sugar-containing foods and processed foods. Regularly walk at least three to four days a week for at least half an hour and don’t forget to do sports.
Measure your vitamin D level once a year!
Diagnosis of vitamin D deficiency is very easy. Everyone should measure vitamin D once a year if possible. After the measurement, it is recommended that those in need are treated and supplemented by a doctor.
If you have your own methods, let us know in a comment.