Have you ever been outdoors, feel the warmth of the sun caressing your skin and think it's a wonderful day?
Then know that it's all thanks toVitamin D.
That's because Vitamin D is a nutrient that can also improve your mood.
Isn't that great?
If you pass the day gardening, or a walk in the open air, your mood will benefit, science tells you.
Do you want to know everything there is to know about this sunshine vitamin ?
Then follow me!
We know Vitamin D
It is possible to find Vitamin D in alcuni alimenti come il tonno, il pesce spada e il salmone.
It is also found in beef liver, eggs and some cheeses.
Due to the lack of this vitamin in several diets it was then added, let's say artificially, in fruit juices, milk, yogurt and some cereals.
It must be said that vitamin D is taken by being outdoors and from the sun, but with these problems we have with melanomas caused by sun exposure, let's say that people no longer really want to be in the sun and take vitamin D without sunscreen!
Let's say, however, that if you use good sunscreen reduces the risk of cancer also reduces our Vitamin D intake of 95%.
This is why it is right to take the vitamin from elsewhere, in reality supplements should be taken to make ensure that our body has the right amount of the vitamin.
There are two important processes that our body goes through in both the liver and kidneys to turn vitamin D into a substance that the body can actually use.
Unlike vitamin C and E which are thrown out as waste if considered too much, vitamin D stays in our bodies for later use. It is a fat-soluble vitamin that is able to be stored in fat tissue and the liver and that your body can use when your D levels are low.
At the end of the day you will notice the difference on our skin and in our body whether we have taken D or not, it is really obvious.
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The purpose for which we take Vitamin D
One of the main purposes for which the presence of Vitamin D in our body is important is for the care of our teeth and our bones perché la vitamina D regola la presenza di fosfato e di calcio presenti nel nostro corpo. Senza una combinazione buona di calcio e Vitamina D le ossa non sarebbero così forti come sono. Infatti a causa di alcune mancanze vitaminiche si sviluppano anche traumi consistenti.
Vitamin D also has other advantages, such as its role in thenervous system, where it regulates nerve development and function. It has a neuroprotective effect due to the fact that it has an influence on the production of neurotrophins and their release.
Furthermore, it has an impact on neurotransmitter synthesis and can also protect cells from tissue damage that arises from oxidation. Looking back, when my Vitamin D levels were low, I suffered from memory loss and couldn't concentrate, that's for sure.
I was happy then that I kept the Vitamin D level good with of supplements because I actually had some difficulties and I later discovered that D is the vitamin capable of keeping dementia at bay, much more than many other substances.demenza.
Moreover, this vitamin is also essential for movements because it also helps in the regulation of that field of the nervous system so without the muscles they would not be able to respond to the impulses of the brain.
You also need D to ward off viruses and bacteria. I didn't realize at the time but then I discovered, during my shortage, that I caught flu and a cold three times in the same winter.
Di quanta vitamina D hai bisogno?
Not sure if you have enough vitamin D in your body? Then you have to take the test!
If you think you are not getting enough and you have some pathology that makes you think of a deficiency, you have to take the test 25- OH Vitamin D but you might also think about doing another test if you suffer from kidney problems which is the 1,25-OH Vitamin D for check the calcitriol level. The test is a very simple blood test, a finger is pricked as for blood sugar and then it will immediately give you the result. Vitamin D wants a level in the body of approximately 50 ng/ml. So let's say that between 40 and 60 is all right. To worry if you have a level below 30 and above 125.
Each age has its own level, now let's see it:
From 0 to 12 months: they need 400 IU per day so we say that they should be given help during this period.
After one year they need 600 IU like people who are under 70 years old. Above 70, the skin is no longer able to absorb the vitamin well and more help is needed, also because the kidneys no longer work as they do at 30.
Breastfeeding mothers need the same requirement of an adult or a child who certainly does not breastfeed. Even a pregnant woman needs the same amount without going overboard.
Sounds simple, huh? It is! And it is clear that if we don't get enough sun, if we don't want to get it, if we don't like being in the sun, we have to think about getting vitamin D elsewhere, precisely with supplements.
What what happens if we have too much Vitamin D or too little?
Actually there is the flip side, there are also many people who have too much Vitamin D in their body, just as we have already talked about a lot people, almost a billion people who have too little. There are those who don't stay in the sun too much, those who can't stay there, those who, due to kidney problems, produce too much. Children who don't get enough vitamin D can develop a condition known asrickets. As previously mentioned, people – including children – require vitamin D to maintain a proper balance of phosphorus and calcium. When they experience extreme and prolonged deficiency, rickets occurs and leads to bone softening and weakening in children. Eating products containing vitamin D or taking supplements tends to correct the problem and resolve any bone problems arising from rickets. However, children who have a genetic condition that has led to rickets may need medication and treatment. Skeletal deformities that are attributed to soft bones may require surgical correction and are more common in infants and children of African American ancestry. Adults who develop a deficit can instead end up in a condition known as osteomalacia which leaves the bones soft and very pliable. Unlike osteoporosis, which causes bones to weaken,osteomalaciacauses problems in the bone structure process resulting in muscle weakness and aching bone pain.| ||209
Immagino che tu ora stia pensando che devi ingurgitare più Vitamina D possibile ma ovviamente anche questo è sbagliato!
Taking more artificial Vitamin D can be toxic just as it is not toxic at all to have a vitamin surplus from the sun or from foods that naturally contain it!
Even if it is rare, you can start to suffer fromhypervitaminosis which is caused precisely by excess of supplements. People suffering from vitamin D toxicity tend to develop a large amount of calcium in their blood — a condition referred to as hypercalcemia. Symptoms of hypercalcemia can include nausea, vomiting, poor appetite, frequent urination, kidney problems, and weakness. People who already have kidney or liver problems should be very careful with these overdoses, it is clear that we must be very careful when entering the balance of our body.
Who should take supplements?
Beyond the recommendations above there are groups of people who have a greater need to control and maintain their D level.
Un esempio sono le persone che hanno la celiachia o il morbo . Both conditions cause people to improperly absorb carbohydrates, fats and proteins. Vitamin D requires fat to absorb, causing vitamin D malabsorption – which results in a vitamin deficiency. Not to mention that pPeople who have these conditions typically have a calcium deficiency as well, which causes further bone problems.
Those with dark skinned people have a lower ability to obtain vitamin D from sun exposure, while those who fall into the category of obesity problems with vitamin absorption have just as many problems. This occurs because excess body fat binds to a portion of vitamin D and prevents it from reaching the bloodstream.
Finally, breastfed infants may benefit from a supplement because human milk does not contain a large amount of vitamin D. Babies who drink less than 500 mL of formula each day may be eligible for a supplement as well. The vitamin should ccontinue until the child reaches at least five years of age, or as recommended by a doctor.
Final Thoughts on Vitamin D
After my personal experience with Vitamin D deficiency I always try to be attentive to the latest research on the subject. In recent years there has been a trend by doctors to consider an increase in vitamin D in the body better enough to bring the levels a little further, up to the famous 600 ml mentioned earlier. Another important research correlates D deficiency with multiple sclerosis, diabetes, some cancers and heart disease. Vitamin D would also be useful for the heart. Research by Harvard found that men who were deficient in vitamin D had a doubled chance of having heart problems. Other studies have found an incidence between this deficiency and strokes, for example. Indeed, another strange but well-founded thing is that people who live in the north of the earth have more chances of catching multiple sclerosis than those who live in the sunniest places.Another Swedish research discovered that a Finnish child has 400 more chances of developing type I diabetes than a Venezuelan child. A 30-year study by Harvard studied 10,000 Finnish children for years. Those with normal vitamin D had a 90% lower risk of developing diabetes.
As I said when talking about myself, vitamin D is also essential for not catching so many colds or fevers due to the weather. It happened to me to have these problems with what I consider the vitamin of the sun. And what happened to you??
Please tell me!