Dorothy FarrarVitamin D
Vitamin D (calciferol) is colloquially referred to as the sun vitamin because the body produces it when the skin is exposed to sunlight. Vitamin D has many positive properties and is of great importance for human well-being. Vitamin D deficiency can lead to serious health consequences.
Meaning and effect
The group of D vitamins consists of various fat-soluble vitamins. Humans only absorb a small amount of vitamin D through food. Vitamin D is therefore not actually one of the vitamins in the narrower sense. Vitamin D has hormonal properties.
When it comes to calcium balance in the blood, vitamin D plays a very important role. Finally, vitamin D regulates calcium levels.
Vitamin D also helps with bone formation. A lack of vitamin D would lead to rickets in children over a long period of time. Vitamin D deficiency in adults leads to brittle bones. Vitamin D is therefore particularly important for seniors and children.
Why does the body need vitamin D?
Vitamin D has a major impact on human well-being. Research has shown that vitamin D is essential for strong bones and teeth. Vitamin D can also curb the development of harmful cancer cells. Taking vitamin D reduces the risk of cardiovascular disease .
A vitamin D deficiency can have serious health consequences . Recent studies consider a lack of vitamin D to be the cause of many chronic diseases. These include diabetes , rheumatism and multiple sclerosis. The latest research also claims to have observed a connection between vitamin D deficiency and an increase in autoimmune diseases and allergies .
The reason: Due to changed lifestyles, people spend most of their time indoors. However, sunlight is essential for the formation of sufficient vitamin D. Especially in the winter months, a lack of vitamin D runs through almost all sections of the population. Studies have shown that exposure to UV-B light can improve physical performance, particularly in competitive athletes. It is therefore relatively easy to prevent a vitamin D deficiency.
The recommendation is: let the sun shine on your face and arms for at least a quarter of an hour in the midday sun. It is important not to use sunscreen during this short period of time. After all, the sunscreen almost completely filters out the radiation, so that not enough vitamin D could be formed. Those who take these sunbaths every day can accumulate a reservoir of the important vitamin D and may thus get through the cold season without a major vitamin D deficiency.
Vitamin D requirement
Humans can absorb vitamin D not only from sunlight, but also from food. However, this recording plays a subordinate role. Because 75-90 percent of vitamin D is already formed by the sun’s rays on the skin.
There are only a few foods in which vitamin D is present in sufficient concentration. First and foremost is fatty sea fish. Above all salmon, mackerel, herring and sardines. But dairy products such as butter and Gouda as well as mushrooms also contain a relatively high dose of the vital vitamin D. Scientists recommend consuming two to ten µg of vitamin D every day. That’s hard to achieve.
Vitamin D should therefore primarily be obtained through sufficient exercise in the fresh air. Anyone who cannot get vitamin D through food or through targeted sun exposure should cover their vitamin D needs with dietary supplements. This particularly affects people who are tied to the bed.
Hello and welcome to my Health Guide & Encyclopedia! My name is Dorothy Farrar, and I'm the founder and main author of this platform.
My passion for health and wellness started at a young age when I became interested in the connection between the food we eat and the way we feel. This fascination led me to study nutrition and dietetics in college, where I learned about the importance of a balanced diet and the impact of various nutrients on the body.