We stay at home as much as possible, maybe only go to markets, pharmacies, etc. Vitamin D is important these days when we go out to places! We get plenty of vitamin D in the summer months, because the most basic source of vitamin D is sunlight received through the skin. More precisely, our body produces vitamin D as our skin receives sunlight. Therefore, vitamin D levels may decrease, especially during the winter months, and if you do not get much sun in the summer, vitamin D deficiency may occur. Well, let's think about these difficult days we are in now. Winter is over, the sun has shown its face to us, but we cannot benefit from it because we cannot go out again.
In whom is vitamin D deficiency most common? It is especially common in individuals who are not exposed to the sun and cannot get enough vitamin D, especially in the months of November and February. People with vitamin D deficiency may also have liver or kidney failure. Another group where vitamin D deficiency is seen is the elderly. Vitamin D deficiency is also seen in babies who have not been breastfed for the first year and have been deprived of sunbathing.
What is the function of vitamin D in our body? The most important function of vitamin D is to ensure more effective use of calcium in the body. Together with parathyroid hormone, it ensures that the calcium in our blood remains within normal limits. Namely; While vitamin D facilitates the absorption of dietary calcium from the intestines, Parathyroid hormone ensures the reabsorption of calcium from the kidneys, thus maintaining the blood calcium level. If we point out that calcium is the basic building block of bone structure, we can also list the benefits of vitamin D as strengthening bones. It also helps prevent diabetes by supporting the secretion of insulin hormone from the pancreas. It prevents the risk of high blood pressure by regulating blood pressure in the veins. Thus, it protects our body from cardiovascular diseases. It prevents rickets in children and osteomalacia in adults. In addition, as a result of the research, it has been determined that breast, colon and rectum cancer is less common in those who take sufficient vitamin D, while the risk of prostate and breast cancer increases in those who take vitamin D insufficiently.
In addition to these, increasing obesity and low vitamin D levels are not a coincidence. Weakness, fatigue, tendency to depression, and weakening of muscles are the consequences of vitamin D deficiency. Vitamin D gains special importance in these days when we need to trust our immunity. Adequate vitamin D levels regulate the immune system. Thus, it provides success in preventing and treating immune system diseases.
So, what are the sources of vitamin D? The primary source of vitamin D is the sun. If a person sunbathes regularly, we can say that he has a body rich in vitamin D. Just 15-30 minutes of sunbathing on sunny days will be enough to meet your vitamin D needs. If you spend too long in the sun, you won't get much vitamin D. Because after 30 minutes, molecules that do not show vitamin D activity are formed. While you are at home, you can spare time to sunbathe on the balcony every day. In addition, you can meet your vitamin D needs with foods. It is found in many foods such as butter, cocoa, fatty fish, fish oil, egg yolk and liver. The amount of vitamin D in 100 grams of oily fish is 300-1000 IU units. This, together with sunlight, is enough to meet our daily vitamin D needs. Apart from that, there is 100-400 IU in 100 grams of liver, 3-10 IU in 1 liter of milk, and 20-100 IU in 1 egg yolk.
But vitamin D should not be taken more than 1000 IU per day. Because in excessive intake, nausea, vomiting, loss of appetite, constipation, weakness, weight loss occur and serum calcium level increases.
Wishing you to stay healthy at home with optimum vitamin D level and high immunity...
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