Vitamin D – what it is, benefits, foods and deficiency!

Vitamin D is important for the regulation of bone metabolism, and acts as a hormone maintaining balanced amounts of calcium and phosphorus present. By increasing or decreasing the absorption of these components in the small intestine.

What is?

Vitamin D , also known as the “ sunshine vitamin ”, is an essential fat-soluble vitamin. It can be obtained from the diet, through foods and dietary supplements, or synthesized in the skin after exposure to sunlight. Although classified as a vitamin, it should be considered a hormone because it is involved in many metabolic processes in the body.

It plays an important role in calcium and phosphorus balance in bone health and nerve and muscle activity. In addition, it also regulates blood pressure, immune function, cell production and insulin secretion.

It plays a potential role in the prevention and therapy of cancer and chronic conditions such as autoimmune diseases, cardiovascular disease and infections.

What is it for?

This vitamin fulfills some fundamental tasks for the functioning of our body. Mainly this:

• Regulates calcium absorption by strengthening bones,
• Improve cardiovascular health,
• Stimulates the production of serotonin,
• Strengthen the immune system,
• Prevent premature aging,
• Strengthen bones and teeth, making them healthier,
• Increase muscle production,
• Prevent diseases such as obesity, diabetes, hypertension and multiple sclerosis,
• improve balance,
• Prevent some types of cancer, such as colon, rectal and breast,

Group D vitamins, therefore, are essential for our bones and also influence the state of our mood.

Daily Need:

The amount needed per day varies by age:

• Children up to 1 year: 10 mcg;
• Children over 1 year and adults: 15 mcg;
• Elderly people over 70 years old: 20 mcg;
• Carrying On: 15 mcg.

Amount of Vitamin D in Food:

Foods rich in vitamin D are especially of animal origin, and the following table shows the amount of this vitamin in every 100 g of food.

Rich Foods:

Foods Rich in Vitamin D are divided into a few groups. In addition, if the body’s production of the vitamin proves to be insufficient, it is possible to supply the deficit through foods with considerable concentrations. See some of the most popular Vitamin D-rich foods .

Cod liver oil:

Cod Liver Oil has been one of the most efficient supplements to meet the body’s needs. One Cod Liver Oil Capsule , with 100 grams of oil, contains about 250 mcg of vitamin D.

Egg yolk:

Egg Yolk  contains 37 IUs of Vitamin D. In addition, eggs are good sources of protein and, although they are associated with cholesterol, they are not linked to an increased risk of heart problems.

Butter:

The favorite companion of that afternoon bread, Butter is also a good source of Vitamin D. About 100 grams of butter contains 1.5 mcg.

Salmon:

There are a number of marine foods with high doses of vitamin D. Salmon is at the top of the list. Approximately 100g of canned food provides 650 IUs, more than you need for a day.

cheeses:

A slice of Swiss cheese contains about 6 IUs, is less processed, and contains less sodium than American cheese. A cup of ricotta provides 25 IUs, but it should be consumed in moderation as it also has fat.

Canned tuna:

About 100g of tuna canned and preserved in water provides 154 IUs, almost a third of what the daily recommendation calls for. Tuna preserved in oil contains even more Vitamin D , however it is more fatty.

Oysters:

Delicious seafood is also a great source of Vitamin D. Every 100 grams of the food contains 2,025 mcg of the nutrient.

Sardine:

Sardines are also a good option for foods rich in Vitamin D. Two cans of these little fish deliver 46 IUs, which is about 13% of the daily recommended amount.

Yogurt:

In its skimmed version, yogurt can also be a great ally in the replacement of Vitamin D in the body. About 100 grams of the product contains 0.1 mcg of the nutrient.

Orange juice:

In addition to providing other nutrients to the body, orange juice contains, in each 200 ml glass, about 2.2 mcg and 3.75 mcg of Vitamin D.

Leite:

In addition to being rich in other nutrients essential to the body, milk can also replenish the ideal amount of Vitamin D for the body. About 100 ml of milk contains 2.5 mcg of Vitamin D.

Benefits of Vitamin D

Vitamin D performs many functions, essential for the health of the organism; it is especially important for the intestinal absorption of Calcium and Phosphorus and for their deposition at the bone level; in addition, some research would show its importance for the prevention of some diseases .

Its properties are indispensable for the health of the skeleton at all stages of life, but they play an even more important role, especially in children and the elderly . In fact, during the growth phase,  Vitamin D promotes a correct development of the skeletal system; in the elderly, however, a deficiency of this vitamin can be the basis of bone loss and cause of fractures.

It also contributes to the health of the colon, skin, pancreas, muscles and nervous system. According to recent scientific studies, it is also very important for the immune system.

Strengthens Bones:

Daily doses strengthen bones and reduce the risk of osteoporosis and fractures in old age. In addition, it also strengthens your teeth. This is possible, as it increases the absorption of calcium and phosphorus in the intestine and facilitates the entry of these minerals into the bones, which are essential for their formation.

Improves Immunity:

It helps to improve the immune system and reduce inflammation in the body, because it decreases the production of inflammatory substances and helps fight autoimmune diseases such as psoriasis, rheumatoid arthritis and lupus.

Regulates metabolism:

Vitamin D decreases the possibility of obesity, as it does not allow the body to accumulate more fat than it needs;

Prevent Cancer:

One of the reasons for you to consume foods rich in Vitamin D is because it controls cell death, reducing the formation of deficient cells that cause cancer, especially breast, prostate, colorectal and kidney;

Strengthens the heart:

Composed of substances that help in the contraction of blood vessels, Vitamin D regulates blood pressure and prevents the heart from scares, such as terrible heart attacks.

Prevent Diabetes:

Helps prevent diabetes . It acts in maintaining the health of the pancreas, which is responsible for the production of insulin;

Improves Hormonal Health:

Good levels of Vitamin D are also related to hormonal health by stimulating adequate production of estrogen in women and testosterone in men. In addition, Vitamin D is synthesized by the body through exposure to the sun, this could be an explanation for the increase in libido during the summer.

However, not only libido is influenced by the correct levels of these hormones. The general health of women and men depends on their good levels, which even influence mood. In the absence of these hormones, the risk of developing depression is serious.

Humor also benefits from its functions through its influence on another hormone. Cortisol, a hormone related to the harmful effects of stress, is controlled and reduced by Vitamin D.

Prevent heart disease:

Promotes the production of a hormone that regulates blood pressure; it also participates in controlling the contraction of the heart muscle and allows the relaxation of blood vessels. In addition, it also reduces the risk of mortality and increases the life expectancy.

Vitamin D Deficiency or Lack:

It  plays a vital role in the development of bone structure: important during the period of growth, it remains an ever-present element in the diet of people of any age. Bone pain and muscle weakness are the most common symptoms of Vitamin D Deficiency or Lack of Vitamin D for those who suffer from deficient states. In severe cases, rickets and osteoporosis can occur.

This is why vitamin D deficiency can create problems related to irregular bone development, such as rickets and osteoporosis. In particular, it makes calcium absorption difficult, which is important for the healthy development of bone structure.

A lack of this vitamin can also be accompanied by muscle-related symptoms such as weakness, spasms, cramping and tingling. Among the symptoms can also appear skeletal deformations and swelling in the joints.

Its  Deficiency  in the body can bring some harm to health, which is why maintaining the recommended daily amount of the nutrient in the body. Here are the main symptoms of a lack of vitamin D in the body:

• Osteoporosis ;
• Rickets;
• Body weakness;
• Diabetes;
• Cardiovascular diseases;
• Low immunity;
• Muscle spasms;
• Lung infections;
• Schizophrenia;
• depression ;
• Rheumatoid arthritis ;
• Asma;
• Obesity.

The absorption and production of this vitamin is impaired in some diseases, such as kidney failure , lupus , Crohn’s disease and celiac disease .

Symptoms of Excess Vitamin D:

Symptoms of excess vitamin D in the body are weakening bones and increased levels of calcium in the bloodstream, which can lead to the development of kidney stones and heart arrhythmia.

The main symptoms are lack of appetite , nausea , vomiting , increased urinary frequency, weakness, high blood pressure, thirst, itchy skin and nervousness. However, the excess only occurs due to the exaggerated use of supplements of this vitamin.

As well as its deficiency, too much Vitamin D can also cause unwanted side effects in the body, caused by the so-called hypercalcemia (elevated level of calcium in the blood). Look:

• diarrhea;
• motion sickness;
• Excess urine;
• loss of appetite;
• High pressure;
• Fatigue;
• excessive thirst;
• Abdominal pain;
• Mental confusion;
• Weakness in the body.

Vitamin D Supplementation: 

Supplementation is not recommended, except in cases of established deficiency: in fact, excess can cause calcification in the organs, vomiting, diarrhea and muscle spasms. Otherwise, in case of pregnancy, it is advisable to pay attention to the levels of Vitamin D : in these cases, the body needs a larger amount to allow the formation of the skeleton of the fetus and the newborn.

The best way to find out vitamin D deficiency or lack is to perform a blood test, which will measure the vitamin level. So, include nutritious foods in your diet, sunbathe in a healthy way and use sunscreen.