Vitamin D (calciferol) is, for historical reasons, classified as a vitamin, actually a name for a group of prohormone, fat-soluble. However, in case of insufficient exposure to sunlight, vitamin D is a vitamin or essential component of food. It’s also called anti-retinal vitamin and sun vitamin.
Vitamin D was discovered for the first time in 1922, and after 3 years, late scientists noted that under the influence of UV rays, the rays under the skin were created.
Vitamin D is probably the only vitamin that is not mentioned much in the world of nutritionism. Maybe because vitamin D is completely free: the body creates it when the sunlight touches the skin.
Vitamin D can be said to be the only vitamin that can be synthesized with the human organism. That’s why sunlight is needed that causes it to activate in the form of a provitamin. As such, it is twice as long as it is injected through food.
More sunlight is produced by sunlight. Nearly 90% of this amount is obtained thanks to the sun. It is also the nostrils of Sunflower Vitamin.
The optimal time of day is 10 to 15 hours when there are also sunny rays. But this is why it should be limited to 10 to 15 minutes.
What does vitamin D represent?
Vitamin D is a vitamin-containing fatty substance that is naturally present in very few foods. Small amounts of vitamin D are also found in the contracted liver, cheese, and eggs of the eggs. Fish oil found in the meat of fatty fish (such as salmon, tuna, and tuna) are among the best sources.
Vitamin D helps to regulate the immune system and prevent autoimmune disease through its role in the development of T cells. When there are high levels of vitamin D, cells called T2 auxiliary cells retain the T1 auxiliary cells in equilibrium. Vitamin D is also a powerful antioxidant, it fights against dangerous free radicals. It also fights against oxidative damage to the central nervous system.
He also participates in the regulation of calcium and phosphorus mechanisms in the body.
How to find out if we have a lack of this vitamin
Symptoms of a lack of this vitamin are often unclear. I can also have fatigue and pain in the whole body. It is very important for normal muscle mass flow, in the absence of this vitamin it can manifest itself through muscle weakness and pain. This is also confirmed by the weak immune process.
But we need to know that the symptom is in many cases vague and poorly visible.
Then we need to know the following: if your body is missing Vitamin D, calcium eaten with food can not be absorbed, leading to the mobilization of the same from the largest repository in the body. Therefore, changes in bones are considered the most frequent consequence of lack of vitamin D3.
In whom there is a lack of this vitamin
-Eyes that have high body mass because fat prevents the absorption of this vitamin
– Older people because have thin skin and therefore produce a smaller amount of Vitamin D
-Members who spend most of their daily time in a closed room
-feet with a darker tone because in them vitamin causes less absorption of Vitamine D. They must be 50% more exposed in the sun to achieve the same effect of producing this vitamin
Vitamin D level to be ingested
When we talk about an adequate daily intake of recommendations differ with age. Since it is necessary for normal growth and development of children, the recommendations are 400 IU (or 5 μg, 1 μg = 40 IU) in children up to the sixth year of age, after which the 200 IU recommended minimum dose is the recommended dose.
As a vitamin-containing fatty soluble fat, it has toxicity potential, but toxicity cases have not been documented in quantities of 5,000 IU, 10,000 IU, or even 20,000 IU. It is possible that for 20 minutes in the sun at noon could give a dose whose equivalent is as much as 10,000 IJ.
The source of Vitamin D in nature
When it comes to nutrition we can find it in salmon, sardines, tuna, zucchini, butter, and black drop. It is insoluble in water-resistant to high temperatures, this vitamin does not get lost when preparing food in water and cooking in water. Fat is the largest source of this vitamin. But we must bear in mind the dose we are taking because there are some metals in this type.
The ideal source of nature is Sitake mushrooms and champignons.
Vitamin D is the only “free” vitamin because it can be synthesized by absorption of sunlight. But it can also be fed with food. Vitamin D2 is found in
vegetables such as mushrooms, green vegetables, cereals, and the like. Therefore vitamin D3 is more significant because its low concentration affects the development of neurodegenerative and autoimmune diseases. It is derived from animal sources such as fish oil, egg yolks, and liver.
Today, more and more populations suffer from hypovitaminosis D and the importance of vitamin D deficiency has to be highlighted to prevent various effects such as weakness in the muscles, bone pain, drowsiness, poor mood, and more serious symptoms of more serious diseases.
More and more research has been devoted to the role and function of vitamin D in the body to accurately determine its impact on individual processes and to prevent all negative effects.