What is Vitamin D? What it contributes and where to find it
We have already told you some advantages of vitamin D in other articles: The body's defenses are activated with vitamin D or Vitamin D against Parkinson's . But now is the time to tell all about this essential element. What is vitamin D ? What it brings and where to find it .
What is Vitamin D?
We started knowing > what is vitamin D . Also known as calciferol , it is one of the fat-soluble vitamins necessary for the development and formation of bones and teeth . Vitamin D is also necessary for the absorption of calcium by the intestine.
Vitamin D, besides guaranteeing the mineralization of the eggs, intervenes in the blood coagulation and muscle function . On the other hand, it is necessary for the immune system to function correctly. In addition, it has anti-tumor properties . Basically, it influences the relevant aspects of the organism. In many of them.
Why Vitamin D is important?
Now that we know what it is, touch expose > why vitamin D is important . However, we have already commented that vitamin D has a preponderant role in the nervous, immune and muscular systems.
To have the body fed with vitamin D, we have three ways to do it . The first one is generating it with the own body . For this, we must expose ourselves to the sun, but not too much because it can burn the skin or age it quickly. Food and supplements are the other two sources of Vitamin D in the body. In this case, it will depend on the intake that each person makes.
Danger of not taking enough vitamin D
It is clear, Being an essential element for the organism, the danger of not taking enough vitamin D is high. Among other aspects, it controls the immune system. That is, it protects us from allergies , degenerative diseases or autoimmune disorders . It is also very effective against infections of viruses and bacteria . Especially against influenza and respiratory viruses.
On the other hand, the danger of not taking enough vitamin D can lead to anxiety , depression or insomnia .
Vitamin D deficiency
The vitamin D deficiency suppose, basically, that you are not taking enough of the recommended Vitamin D. This vitamin D deficiency can have causes, consequences, even treatment. We begin by looking at the causes.
The causes that can motivate a vitamin D deficiency are many and varied.It causes the bones to lose hardness, bend and prevent normal use of the body. It is a more common disease in depressed areas
The treatment for vitamin deficiency D is usually palliated, as usual, with vitamin D. In this case, it is the doctor who determines whether it requires vitamin D2 or vitamin D3 . Depending on the age of the patient, the dose will vary.
- From 0 to 12 months - 2,000 IU/day
- From 1 to 18 years old - 2,000 IU/day
- From 19 to 70 years old - 5,000 IU/day
Where is Vitamin D?
Finally, we review where vitamin D is . And we do it in two areas: l os food and supplements and dosage we must take.
Some of the foods that have vitamin D naturally are :
- Cow liver
- Grade fish (salmon, tuna and mackerel)
- Blue fish
For its part, there are some foods that carry vitamin D added to its ingredients They are also valid to make the organism work.
- Whole Dairy
- Orange juice
- Soy drinks
The problem is that, from the diet, we only receive the 10% vitamin D that the body needs to function.
Supplements and doses
The other 90% of vitamin D that the body needs, we usually get from direct exposure to the sun. The solar radiation is that it gives the sun vitamin D and it metabolizes it through the skin. In Spain, with the presence of the sun, it is estimated that an average adult should take a minimum of 15 minutes of sunlight per day to cover their needs.
If it does not arrive, you can always resort to supplements to reach the necessary amount. To avoid going over, better review the recommended amounts of vitamin D for the body, depending on your circumstances. The table is from the World Health Organization ( OMS ) and the measurement is made in International Units (UI)
- From 0 to 12 months - 400 IU
- From 1 to 13 years - 600 IU
- From 14 to 16 years old - 600 IU
- From 19 to 70 years old - 600 IU
- From 71 years old - 800 IU
- Pregnant and lactating - 600 IU
These measures are guidelines . For example, if you have vitamin D deficiency, it is very likely that you have to increase the dose. Before doing anything, consult your doctor. The supplements, by the way, are presented in both liquid and pills.
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