THE Vitamin D is simultaneously one nutrient but also a hormone produced by our body.
It is a fat-soluble vitamin that has been known for years helps the body absorb and retain calcium and phosphoruswhich are both critical for bone building.
Also, laboratory studies show that vitamin D. can reduce the growth of cancer cellsto help him infection control and in reduction of inflammation. At the same time, many of the body’s organs and tissues have receptors for vitamin D, which suggest important roles beyond bone health.
What are the forms of vitamin D?
The term Vitamin D refers to two forms: vitamin D2 (“ergocalciferol” or provitamin D) and vitamin D3 (“cholecalciferol”). These two forms are natural forms produced in the presence of the sun’s ultraviolet B (UVB) rays, hence its nickname, “the vitamin of the sun”, but D2 is produced in plants and fungi and D3 in animals, including of the people.
What are the health benefits of vitamin D?
Vitamin D plays a critical role in many bodily functions such as:
• Healthy bones
Vitamin D promotes intestinal absorption of calcium and helps maintain adequate levels of calcium and phosphorus in the blood, which are essential for healthy bones. Vitamin D deficiency in children can cause rickets, while in adults, vitamin D deficiency manifests itself as osteomalacia, ie bone and muscle pain. Long-term vitamin D deficiency leads to osteoporosis.
• Immune function
Adequate vitamin D intake can support the proper functioning of the immune system and reduce the risk of autoimmune diseases. Researchers believe that vitamin D plays an important role in the functioning of the immune system as they believe that there may be a link between long-term vitamin D deficiency and the development of autoimmune conditions such as asthma, type 1 diabetes, inflammatory bowel disease and rheumatoid arthritis.
• Reduce the chance of heart disease
Low levels of vitamin D have been linked to an increased risk of heart disease such as hypertension, heart failure and stroke. But it is not clear whether vitamin D deficiency contributes to heart disease or simply indicates poor health when there is a chronic condition.
• Reduction of the possibility of serious diseases
Although studies are mixed, vitamin D may make both influenza and COVID-19 infections less serious. A recent review found that low levels of vitamin D contribute to acute respiratory distress syndrome, while for COVID-19 infection, most of the patients treated had low levels of vitamin D.
What are the symptoms of vitamin D deficiency?
Symptoms of vitamin D deficiency in adults can include fatigue, muscle aches, weakness, cramps, headaches and the risk of fractures.
What foods are a source of vitamin D?
Some foods naturally contain vitamin D and others are fortified with it. You can find vitamin D in the following foods:
• Salmon
• Sardines
• Herring
• Tuna fish
• Veal liver
• Yolk
• Shrimps
• Mushrooms
• Dairy Products
• Some cereals and oatmeal (fortified)
The recommended daily allowances for vitamin D are:
• Infants (0–12 months): 10 mcg (400 IU)
• Children and adolescents: 15 mcg (600 IU)
• Adults aged 18–70: 15 mcg (600 IU)
• Adults over 70 years: 20 mcg (800 IU)
• Pregnant or breastfeeding women: 15 mcg (600 IU)
Vitamin D is a “supership” of health for all ages. Until a few years ago, we knew it was only necessary to prevent osteoporosis and rickets. Today, however, the facts are quite different, as new evidence proves its crucial role in maintaining good health.
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