Our skin has the capacity to produce vitamin D using the sun's UVB rays. The reason why deficiency of this vitamin is common is that the number of foods containing vitamin D is low and these foods do not contain as much vitamin D as the body needs. If you are in a sunless area or do not get enough sun exposure, your risk of experiencing a deficiency of this vitamin is quite high.
The main function of vitamin D is; It is the processing of calcium and phosphorus taken through food. Calcium and phosphorus are extremely important minerals for bone health. Therefore, we can say that vitamin D is an important vitamin primarily for protecting bone health. We need vitamin D for strong bones, but in case of vitamin D deficiency, not only our bones become weak. It is known that long-term vitamin D deficiency triggers many serious diseases such as breast cancer, colon cancer, pancreatic cancer, heart diseases and depression.
General Benefits;
It ensures the development of bones.
The skin is a major obstacle to diseases.
It helps maintain the balance of the nervous system.
It helps control infections.
It plays a significant role in calcium absorption.
It prevents bone loss in later ages.
It takes part in the formation of new skin cells.
It strengthens the immune system.
It helps regulate heartbeat.
It is a major obstacle to rickets.
It ensures the storage of calcium in the bones.
It is a great help in the treatment of rheumatism.
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Symptoms of vitamin D deficiency; It causes the clinical picture of rickets in children and osteomalacia in adults. Musculoskeletal symptoms such as bone pain, myalgias (muscle pain) and general weakness. It can also cause insomnia, back pain, arthralgias (in the wrists, ankles, shoulders and fingers), proximal muscle weakness, headache and hair loss.
Depression; Depression seen in vitamin D deficiency may not be very severe and can be defined as "feeling sad for no reason". This is due to lower levels of serotonin, which is produced in the brain and used to regulate mood. The amount of vitamin D that should be taken daily according to age is as follows; 0-6 months: 10 mcg 7-12 months: 5 mcg 1-3 years: 15 mcg 4-8 years: 15 mcg 9-70 years: 15 mcg 70 years and above: 20 mcg Pregnancy and breastfeeding periods: 15 mcg
The most important source of vitamin D is sunlight. But apart from this, fish oil is used in seafood such as salmon, tuna, mackerel, herring, shrimp and oysters; It is found in milk and dairy products such as cheese, butter, eggs, and foods such as liver, potatoes, and breakfast cereals.
NOTE; If you take vitamin D supplements, have your vitamin levels and calcium levels checked every six months. If you want to start fresh, be sure to get tested beforehand. Because vitamin D supplements are recommended in varying amounts depending on the vitamin D result, not everyone's needs are the same.
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