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VITAMIN D: HEALTH BENEFITS AND HOW TO AVOID A DEFICIENCY

VITAMIN D: HEALTH BENEFITS AND HOW TO AVOID A DEFICIENCY


Vitamin D3, vitamin D, cholecalciferol or simply the vitamin of the sun: no matter what you call it, if you want to stay healthy and fit, this is one of the most important vitamins for your body. But what are the different benefits and how to prevent a deficiency?

WHAT IS VITAMIN D? HOW IS A DEFICIENCY DEVELOPED?

The case of vitamin D is quite curious: our body can produce this hormone (yes, vitamin D is actually a hormone!) Through exposure of the skin to UV rays. In addition to the sun, various foods can also help us cover our daily needs. However, it must be emphasized that feeding alone is not enough, as the amount of vitamin D normally present in food is too low.

One of the functions of vitamin D is to regulate the metabolism of phosphate and calcium, both of which are very important for bone health. Furthermore, this vitamin takes part in a wide variety of metabolic processes and helps strengthen muscles.

But where is the sun's vitamin? Mainly in the muscles, in adipose tissues and in small quantities also in the liver. Our body, fortunately, manages to conserve high stocks of vitamin D. This is a great advantage, especially during the winter season when there is little sunlight.

Symptoms of a deficiency are difficult to identify, so many people often do not realize they have too low levels of vitamin D. These may be possible problems:

Fatigue
Lower performance
Insomnia
Propensity to infections
Muscle weakness
Injuries that heal badly
Dizziness

HOW MUCH VITAMIN DO I NEED TO BE IN HEALTH?

A proper level of vitamin D is between 40 and 80 ng / ml. Regularly check vitamin D levels in the blood (not just in winter!). This way you will always have an eye on the situation and you can prevent a shortage in time.

HOW CAN I MAKE SURE YOU HAVE ENOUGH VITAMIN D?

Get out in the sun (without sunscreen) in spring and summer three to four times a week for about 15 minutes.
In winter you can stretch your walks to 30 minutes.
Many people must take supplements to prevent or treat a vitamin D deficiency. It is important for your doctor to check the vitamin D level; Blood test results will help you decide which supplement is best for you.

WHAT HAPPENS IN THE EVENT OF A DEFICIENCY?

If your doctor shows a vitamin D deficiency, it will initially give you a high dose of supplements to be taken for several weeks. This will fill your vitamin D supply. After that, the amount will be lowered to a maintenance dose.

WHICH FOODS ARE RICH IN VITAMIN D?

If you want to increase your supply of vitamin D, take these foods regularly in your diet:

Eggs: omelette, boiled eggs, on the bull's eye: the eggs are not only rich in proteins but also contain many vitamins, including vitamin D.
Dairy products: did you know that calcium helps the absorption of vitamin D? Yoghurt, butter and cheeses contain a high percentage of calcium and can thus help make this vitamin absorb better.
Fish: fatty fish (like mackerel) contain a lot of vitamin D and Omega-3 fatty acids.
Mushrooms: mushrooms, especially the mushrooms, are rich in vitamin D and are thus an excellent option for vegans

WHAT ARE THE BENEFITS FOR MY BODY?

Important for bone health
Vitamin D is extremely important for bone development and growth. The risk of fractures decreases with the increase in vitamin D levels in the blood. Vitamin D also reduces the risk of osteoporosis in old age.
Stronger muscles
Studies have shown that vitamin D supplements can improve muscle strength. A meta-analysis of eight studies published in Zurich in 2009 showed that the risk of falling in the elderly is reduced by 19% among those who regularly take vitamin D supplements. The research results also indicated that competitive athletes who regularly taking a combination of vitamin D and vitamin K improved muscle strength and performance.

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