Vitamin D : Health benefits
Vitamin D Vitamins are essential nutrients of the human body, organic compounds that are naturally found in foods and which the body needs in small amounts to perform its normal functions. The body can not manufacture them or manufacture sufficient quantities to meet their needs. Therefore, they need to be obtained from external sources. Specific symptoms. Vitamin D is a fat-soluble vitamin that is different from other vitamins and can be manufactured in the body through the average exposure to sunlight from a cholesterol-induced primary substance.
Places of Vitamin D :
Dietary supplements containing vitamin D Food sources are not enough to meet vitamin D needs. Sun exposure is essential for the body. Most studies have found that exposure to the sun for 10 to 15 minutes on sunny days is two to three times a week Vitamin D is found in animal products, especially fish liver oil, and is found in simple and varying amounts of butter, cream, egg yolk , And liver, as Y Be obtained from juices
Vitamin D is found in animal products, especially fish liver oil. It is also found in small amounts of butter, cream, egg yolk and liver. It can also be obtained from juices, breakfast cereals and margarine. Breast milk and cow's milk are a weak source of vitamin D, so milk is often fortified and should be given to a child who breastfeeds as a doctor. People who are not exposed to sunlight should be careful to drink two cups of vitamin D-fortified milk every day. Vitamin D is well-established and does not lose food when exposed to heat or prolonged storage.
Vitamin D functions in the body :
Vitamin D works mainly as a steroid hormone and has binding proteins in the blood. It works by interacting with vitamin D receptors in cell walls and intentions, influencing the process of gene replication in different tissues, affecting more than 50 genes, Calcium is the most important function of vitamin D in the body. It stimulates the formation of calcium-binding protein in the intestinal wall to increase calcium absorption. It also helps in calcium absorption. Stimulation of calcium channels Tsas. Vitamin D plays a key role in the deposition of minerals in the bones by maintaining its concentration in the blood. Vitamin D also increases the absorption of phosphorus and also re-absorbs calcium and phosphorus in the kidneys.
Vitamin D absorption, transport and storage :
50% of vitamin D is absorbed with fat by negative circulation to the intestinal cells that convert fat into the kilomycrons and enter vitamin D with it, which is then absorbed into the lymphatic system and then enters the plasma. Vitamin D, which is made in the skin, enters the blood and travels to different tissues. The liver stores only a small amount of vitamin D.
Vitamin D deficiency :
Vitamin D deficiency is a common health problem for a large number of people. It causes a deficiency in the formation of calcium-binding proteins in the intestinal cells, which affects the absorption of calcium. Vitamin D deficiency causes calcium deficiency even if it is taken in sufficient quantities. Vitamin D deficiency causes rickets in children and osteoporosis in adults.
Other symptoms of Vitamin D deficiency :
Vitamin D was found to be associated with depression, and vitamin D supplements were found to help people with depression. Some studies have found a link between vitamin D deficiency and increased body fat accumulation which contributes to obesity and weight gain. Research has found that vitamin D deficiency increases the susceptibility of the body to infection of viruses and respiratory bacteria, has a role in asthma and may play a role in its treatment.
Vitamin D toxicity :
Vitamin D overdose, which is high in excess of the daily limit, causes toxicity. This toxicity produces dietary vitamin D supplementation, not exposure to the sun or its natural sources, and increases the risk of high calcium and phosphorus levels in the blood, leading to: soft tissue calcification Such as kidneys, heart, lungs, and tympanic membrane in the ear which may cause deafness. Symptoms include headache and nausea. Kidney stones and calcification in the walls of the arteries may cause high risk in the arteries of the heart and lungs. Vitamin D toxicity in infants causes gastric ulcers, osteoporosis, and delayed growth. Vitamin D supplementation should only be taken as a doctor's prescription and should be kept out of the reach of children.
Vitamin D Some foods naturally contain varying amounts of vitamin D. Salmon is a fatty fish rich in vitamin D, containing 100 g of salmon (361-685 IU) Vitamin D. Sardine: Contains two cans of canned sardine (46 IU). Cod liver oil: A teaspoon (4.9 ml) contains 450 IU and is a rich source of vitamin A and omega-3 fats. Cod liver oil is one of the supplements, so it should be used with caution and not consumed more than recommended. Tuna contains 100g of canned tuna (236 IU). Tuna is a rich source of vitamin B3 and vitamin K, but is often contaminated with methylmercury, which causes many Of health problems. Oysters: 100 g of Oysters contains 320 IU and is rich in vitamin B12, copper, and zinc [2] Egg yolk: One egg yolk contains approximately 30 IU Of vitamin D. MUSHROOM: Mushroom is the only vegetable source of vitamin D as we mentioned. Mushrooms manufacture vitamin D when exposed to UV radiation during growth.
Oysters: 100 g of Oysters contains 320 IU and is rich in vitamin B12, copper and zinc. Egg yolks: One egg yolk contains about 30 IU of vitamin D. MUSHROOM: Mushroom is the only plant source of vitamin D as we mentioned. Mushrooms manufacture vitamin D when exposed to UV radiation during growth. Vitamin D-fortified foods Because the natural sources of vitamin D are very limited, especially if the person is vegetarian, some foods have been fortified with vitamin D, including: Bovine Milk: One cup (237 ml) of vitamin D-fortified beef contains 130 units International) of vitamin d. Orange Juice: One cup (237 ml) of fortified orange juice contains about 142 IU of vitamin D. Some types of cereals: Half a cup of vitamin D-fortified grains contains 55-44 IU of vitamin D.
If you have osteoporosis it is possible to take vitamin D capsules
You Like this post, do not forget to upvote or FOLLOW ME or resteem
Referene :
image credit :
Get your post resteemed over 90000+ followers and get upto $19+ value Upvote. Your post will skyrocket and give you maximum exposer.
See our all pakages at:
This post has received a 0.50 % upvote from @buildawhale thanks to: @igider. Send at least 1 SBD to @buildawhale with a post link in the memo field for a portion of the next vote.
To support our daily curation initiative, please vote on my owner, @themarkymark, as a Steem Witness
Vitamin D is essential.
I think I know how precious the sun is.
Great article: Most people in northern countries a low in vitamin d. This is because most people are aware of the cancer risk and aging effect of UV radiation from the sun, so they stay covered, indoors, or wear sunscreen. Get your vitamin d levels checked by your doctor, it is usually covered as preventative care. Chances are you are low. I was taking 5000 IU per day as a supplement for years. That is considered a high dose, but it was still low so now have increased it even more. It is one of the most important things you can do for your health - get it tested before you start popping too many though.