Do you have enough vitamin D?
Vitamin D (Vitamin D) or Calciferol is a vitamin that is soluble in
fat.Vitamin D is divided into two main types:
- Vitamin D2 synthesized in plants Mushrooms and yeast from the UV rays in sunlight are found mostly in grains.
- Vitamin D3 is only synthesized in human skin from UVB rays.
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Where can I get vitamin D?
Vitamin D is found very rarely in plant foods. It is found low in dairy foods. And found in the highest amounts in some animal-derived foods For example:
- High fat fish
- Cod liver
- Different types of oil
- Eggs and
What is vitamin D and what does it do?
Vitamin D is a fat-soluble vitamin. Therefore, fatty foods must be used to help vitamin D be absorbed into the small intestine. Vitamin D is essential for the body as well as other vitamins.
There are many different types of vitamin D. But the type that is most important is Vitamin D2 (ergocalciferol) and vitamin D3 (cholesterol). Vitamin D3 is a type that the skin synthesizes itself when exposed to UV rays or high amounts of sunlight. Enough Vitamin D, synthesized by UV rays or sunlight, is an effective source of vitamin D. But there is a limit: adequate exposure to UV rays from sunlight is possible when the sun rises at high altitudes.
In most European countries, adequate levels of this vitamin can only be produced during the summer. Therefore, it is the only time of the year when the body is able to produce sufficient levels of this vitamin.
Vitamin D2 is obtained only through food. Generates in certain mushrooms or plants that are exposed to UV rays. Both vitamin D2 and D3 need to be stimulated in the liver and kidneys to be able to work in the body. But before there was a scientific hypothesis that both types of vitamin D were equally potent. But a later study found that Vitamin D3 is more effective in increasing the level of vitamin D in the blood than vitamin D2. 56-87% quite. However, it also depends on the measurement method. Additionally, vitamin D3 is more than three times better stored in adipose tissue than vitamin D2. *
* (Vitamin D3 is stronger than vitamin D2 Human body) Reference: Heaney RP, et al. Vitamin D3 Is More Potent Than Vitamin D2 in Humans. J Clin Endocrinol Metab 2010.
Children and residents of nursing homes or nursing homes Need more vitamin D than adults
Vitamin D plays an important role in the body’s functioning in a number of systems, including:
- It is important for normal cell division.
- Helps maintain healthy bones and teeth
- Contribute to the absorption and utilization of calcium and phosphorus.
- It plays a role in the functioning of the immune system. And muscles
Caution if you are getting too much vitamin D
Precautions for high vitamin D intake are associated with hypercalcemia. This can cause muscle weakness, fatigue, headache, loss of appetite, nausea, vomiting or restlessness.
If you get more than 50,000 IU of vitamin D per day, there is a risk of chronic poisoning. Causing constipation Abdominal cramps, thirst, frequent urination, high blood pressure Have high blood cholesterol Premature hardening of the arteries There is calcium to adhere to the tissues. Or a leaking protein in the urine, which is a warning sign that Kidney problems It also has the risk of developing liver disease or kidney failure as well.