Vitamin D is one of the most important types of vitamins that should be taken, according to experts that the skin synthesizes by taking sunlight.
In order to see the benefits of vitamin D, one of the indispensable needs of the body in many areas from teeth to bones, we need to pay attention to some suggestions.
What Is Vitamin D?
Vitamin D, which works to absorb calcium minerals and store it in bones if it works with phosphorus, as it is understood, it is a type of vitamin that plays an important role in bone health.
Because if calcium is insufficient, children are at risk of rickets and adults are at risk of orteoporosis.
Vitamin D, which we need not only for bones but also for muscle health, maintains the function of the muscles and provides balance during mobility especially in old age.
A strong bone and muscle structure is one of the factors that speed up fracture healing as well as reducing the risk of fracture.
In addition to the skeletal system, it has been observed that cognitive losses that come to the fore with the advancement of age can be prevented by taking adequate vitamin D.
Diabetes, breast, prostate and colon cancers, rheumatism and MS; It is one of the other diseases that can be controlled with vitamin D supplements.
From this perspective, it will not be difficult to understand how important it is and how its benefits are related to each other in a chain.
What are the Vitamins D2 and D3?
Vitamins D2 and D3, which are sub-types of vitamin D, occur different forms and differ in terms of their sources.
Plants and yeast fungus are needed to produce vitamin D2, this type of vitamin is included in supplement foods.
D3, which is the most active form of vitamin D, is synthesized by the body in case of direct sunlight contact with the skin, but it is also found in cereals and supplements.
Fish liver and fatty fish varieties are other nutrients in terms of D3.
What Is Our Daily Need?
While this vitamin shows its unique importance with its benefit, the first question that comes to mind of everyone who is conscious of the situation is how much should be taken.
WHO (World Health Organization) 5 µg per day for children, pregnant women and lactators and adults younger than 50 years old; It suggests that 10 µg should be taken for adults aged 51-65 and 15 µg for adults over 65.
To explain the units more clearly, it is necessary to remind that this vitamin can only be synthesized together with sunlight.
According to experts, the ideal daily measure for adults is 1000 mg. However, it is considered that this amount can be met by direct exposure to sunlight for 20 minutes.
As we have seen, we also need to know how we can obtain this vitamin, which must be taken at a sufficient rate for the continuity of dental, bone and muscle health.
In Which Foods Is Vitamin D Available?
As well as the answer to the problem, we need to know how we should consume these foods in order to get the maximum benefit.
Like many food groups, foods with vitamin D can reveal their true benefits if consumed correctly.
Mushroom: It is an ideal consumption method to cook the mushroom, which is a very rich food in vitamin D, with a little oil in the pan.
Drying in the sun before consuming it in order to benefit more will allow the mushroom to offer you vitamin D more intensively.
Fish: A classic of useful nutritional lists, fish will provide you with more vitamins, especially with less fatty varieties.
Cheese: Cheese, which is one of the top 5 foods with the highest rate of vitamin D, is also one of the foods whose vitamin ratio varies according to its type.
Soy milk: Soy milk, which is a herbal product obtained by wetting dry soybeans and filtering after grinding together with water, contains a much higher proportion of vitamins C, D and iron, although it contains the same amount of protein as milk of animal origin.
Animal foods such as buttermilk, kefir, milk, yogurt, butter, eggs; It contains this vitamin in vegetables such as sweet potatoes, parsley, nettle, and oats.
What Is Vitamin D Deficiency?
WHO calls for the necessary support for countries facing social vitamin D deficiency problems to review their nutrition and health policies.
For example, people living in England, Canada or Scandinavian countries who cannot get enough sunlight must take this vitamin as a dietary supplement.
We call it a deficiency of vitamin D in cases where the body is unable to synthesize in sufficient quantity or cannot access the resources sufficiently.
This deficiency is not only a serious problem, but also reveals its importance with the diseases it will bring as a side effect.
Problems such as vomiting, involuntary excess weight loss, fatigue, constipation and confusion will occur if the daily need for vitamin D, which does not exceed the upper limits, such as lower limits, is not met.
What are the Losses of Deficiency?
In cases of insufficient intake, weaknesses in the bone and muscle system will be the primary problem.
If the deficiency progresses, serious diseases such as rickets are frequently heard.
Absorption of minerals with essential functions for the body, such as phosphorus, correct organization of hormonal activities, proper cell formation, proper functioning of the nervous and immune system and bone and muscle structures are directly related to this vitamin.
Scientific researches conducted in recent years have revealed that if vitamin D deficiency, depression will develop from diabetes, cardiovascular diseases, cancer types such as colon, intestine, breast, infections and problems of the age.
Many medical sources believe that this component plays a major role in immunity; It states that it decreases symptoms in diseases that are closely related to connective tissue such as rheumatoid arthritis, systemic lupus erythematosus.
Especially considering its relationship with hormones, it is not surprising that this deficiency is among the causes of diabetes.
What are the ways to prevent deficiency?
Unfortunately, the foods containing this vitamin are good sources, but unfortunately they can only satisfy 1 in 5 of our daily needs.
Exposure to sunlight is essential to complete the remaining rate. The process between May and November for our country is ideal for this situation and both arms and legs should see the sun without creams non- sunscreen factors.
For white-skinned people who prefer sunbathing between 11.00 and 15.00, a period of 15-20 minutes is sufficient, while for dark-skinned people, this time is 30-45 minutes longer.
While those who want to sunbathe longer should be protected from the harmful rays of the sun with the cream, it should be underlined that the light filtered through the window will not be sufficient.
Therefore, it is worth remembering that choosing only foods will not be a good choice if we take into account the cholesterol in foods.
There are many benefits of not missing fish species such as salmon, sardines, mackerel from your table.
However, an important feature to focus on is that these fish are an intense vitamin D supplement.
Contrary to popular belief, it is not considered as a source of vitamins since cultivated mushrooms grow without seeing the sun in industrial areas, it should be known that mushrooms grown in their natural environment by seeing the sun should be preferred.
Regular sleep is a vitamin D supplement that positively affects vitamin synthesis.
It has been scientifically proven that sleep defects such as narcolepsy or restless legs syndrome are more common in bodies with low vitamin values.
Vitamin D Drops and Medications
Even if taken in the form of drops, the expanding oil surface prevents sufficient vitamin absorption.
For this reason, it is known that those who have excess weight problems also face with vitamin deficiency.
Fat cells in individuals with obesity problem make this component ineffective.
Therefore, even if the body is exposed to sufficient sunlight, there is a deficiency in terms of vitamins in the body.
Walking outside will be more effective than medications, as it will have a double effect by allowing you to be exposed to the sun while losing weight.
Drugs used against diseases such as epilepsy, fungi, AIDS and drugs containing cortisone negatively affect the absorption of vitamins.
For this reason, people who use the drugs should pay extra attention to regular doctor control.
Even healthy individuals who do not use medication should undergo a doctor’s check every 6 months to maintain this level of health.
Experts say that vitamin D drugs should not be used without the advice of a doctor.
While the drop form provides more benefits than the vitamin D pill, these ampoules should only be taken by a doctor.
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