Late Autumn and Vitamin D: Possible Sources

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Vit­a­min D is indis­pens­able for the body — this sim­ple truth is known to every­one. More­over, we know that in order for it to be pro­duced in the body, the sun is nec­es­sary. Get­ting enough vit­a­min D is essen­tial for nor­mal growth and bone devel­op­ment in chil­dren. In the body of an adult, it also plays an impor­tant role in main­tain­ing the health of the mus­cu­loskele­tal sys­tem, in par­tic­u­lar, for the pre­ven­tion of osteo­poro­sis and osteo­ma­la­cia in peo­ple of mature age. How­ev­er, is the val­ue of vit­a­min D lim­it­ed to the main­te­nance of nor­mal cal­ci­um metab­o­lism? Healthy­in­fo will tell you what are the func­tions of vit­a­min D in the body and how to avoid its defi­cien­cy in late autumn, when sun­light is not enough for health.

Definition and Role of Vitamin D

Definition and Role of Vitamin D

Vit­a­min D, also called cal­cif­er­ol, is a com­mon name for sev­er­al chem­i­cal com­pounds that have sim­i­lar struc­tures and prop­er­ties. These include ergo- and chole­cal­cif­er­ol, denot­ed, respec­tive­ly, as D2 and D3. Vit­a­min D2 is pro­duced in the body under the influ­ence of ultra­vi­o­let rays, and D3 enters it from the out­side. Vit­a­min D is a pro­hor­mone, mean­ing it is in an inac­tive form. In this form, it can be in the liv­er for a long time, form­ing the so-called reserve. Its acti­va­tion occurs through com­plex process­es occur­ring in the kid­neys and liv­er.

In the body, vit­a­min D is con­vert­ed to the hor­mone cal­citri­ol, which is respon­si­ble for the for­ma­tion and devel­op­ment of bone tis­sue cells. It is worth not­ing that cal­cif­er­ol is the only vit­a­min that per­forms in its var­i­ous “hypostases” the func­tions of both a vit­a­min and a hor­mone at the same time. It was first syn­the­sized in the 20–30s of the last cen­tu­ry. Since then, its prop­er­ties and sig­nif­i­cance for the body have been stud­ied quite well, but, nev­er­the­less, research con­tin­ues to this day.

The func­tions of vit­a­min D are:

    normal formation and development of bone tissue;
    regulation and absorption of calcium in the body;
    maintaining the level of inorganic phosphorus in the blood;
    prevention of muscle weakness;
    strengthening the immune system;
    blood pressure regulation;
    normalization of cardiac activity.

In addi­tion, vit­a­min D is indis­pens­able for the nor­mal func­tion­ing of the thy­roid gland. Also, cal­cif­er­ol plays an impor­tant role in the nor­mal­iza­tion of blood coag­u­la­tion, ensures the full absorp­tion of cal­ci­um and mag­ne­sium. It is essen­tial for kid­ney func­tion and mus­cle health. Vit­a­min D pre­vents uncon­trolled cell divi­sion in the body. This prop­er­ty makes cal­cif­er­ol an effec­tive tool for the pre­ven­tion and treat­ment of can­cer, strength­en­ing immu­ni­ty and sup­press­ing autoim­mune process­es.

How to avoid vitamin D deficiency in late autumn?

How to avoid vitamin D deficiency in late autumn?

The main fac­tor trig­ger­ing the for­ma­tion of vit­a­min D, as men­tioned ear­li­er, is the sun’s rays. That is why every per­son, and espe­cial­ly chil­dren and the elder­ly, needs to be out­side every day and enjoy the sun’s rays. Also, 20–30% of cal­cif­er­ol enters the body with food. Nor­mal­ly, vit­a­min D should be sup­plied to the body in the fol­low­ing amounts:

    2.5–5 mcg for an adult;
    10 micrograms for pregnant women and nursing mothers;
    2.5–10 mcg for a child;
    7.5–10 mcg for newborns.

Many peo­ple believe that the longer we are in the sun, the more vit­a­min D we get. And indeed it is. How­ev­er, in order for a suf­fi­cient amount of cal­cif­er­ol to be syn­the­sized in the body, it is nec­es­sary to bask in direct sun­light for a max­i­mum of half an hour, and not every­one suc­ceeds in this. Inter­est­ing­ly, fair-skinned peo­ple get more vit­a­min D than those with dark or dark skin. This is explained by the fact that the pig­ment melanin, which makes the skin dark, pre­vents the nor­mal absorp­tion of cal­cif­er­ol.

Speak­ing about the main source of vit­a­min D, the ques­tion nat­u­ral­ly aris­es: what to do in autumn or win­ter, when sun­ny weath­er is quite rare? First of all, it is nec­es­sary not to for­get about food prod­ucts con­tain­ing this vit­a­min. So, rich in cal­cif­er­ol:

    fatty fish and fish oil itself;
    beef liver;
    egg yolks;
    some dairy products, in particular cheese, cream, sour cream, butter.

In addi­tion, recent­ly more and more peo­ple talk about the con­tent of vit­a­min D in mush­rooms. Accord­ing to research con­duct­ed by endocri­nol­o­gist Michael Holik of the Uni­ver­si­ty of Boston, mush­rooms grown under the sun con­tain twice as much vit­a­min D2.

Vit­a­min D is, of course, present in some foods, but its amount is not enough to achieve the dai­ly require­ment. There­fore, in addi­tion to the cor­rect for­ma­tion of the diet, you must still not for­get about the sun. In cold weath­er, you should try, as they say, to expose your face and at least your hands to the sun’s rays.

pomegranate, fruit, fresh
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sofa, interior, room
bald pine, tree, maiden
silhouette, sport, player

In addi­tion, experts rec­om­mend, if nec­es­sary, tak­ing spe­cial prepa­ra­tions con­tain­ing vit­a­min D. Cal­cif­er­ol can be found both in mul­ti­vi­t­a­min com­plex­es and in the form of sep­a­rate prepa­ra­tions with chole­cal­cif­er­ol or ergo­cal­cif­er­ol. Accord­ing to the Amer­i­can orga­ni­za­tion Vit­a­min D Coun­cil, it is best to choose prod­ucts with vit­a­min D3. When choos­ing, you need to con­sult with a spe­cial­ist who will help not only choose a vit­a­min com­plex, but also deter­mine its opti­mal dosage.

Research Continues: Interesting Facts About Vitamin D

Research Continues: Interesting Facts About Vitamin D

    Vit­a­min D acti­vates spe­cif­ic genes that affect longevi­ty. It pro­tects the body from the neg­a­tive effects of beta-amy­loid pro­tein asso­ci­at­ed with the devel­op­ment of neu­rode­gen­er­a­tive dis­eases and active aging of the body.

    Researchers from the University of Edinburgh have found that calciferol has a positive effect on the reproductive system of the body.
    Vitamin D deficiency increases the risk of developing bladder cancer. This conclusion was made by scientists from the University of Warwick.
    A sufficient amount of calciferol entering the body reduces the risk of developing cardiovascular diseases. Vitamin normalizes blood pressure and reduces the production of cortisol, the so-called stress hormone.
    Sunburn can reduce the production of vitamin D.
    Vitamin D supplementation in a woman’s diet during pregnancy significantly reduces the risk of hyperactivity and attention deficit disorder in her unborn child.
    With a lack of calciferol in the male body, the likelihood of developing prostate tumors increases by about five times. In addition, this vitamin is directly related to the production of testosterone. Accordingly, an increase in the amount of vitamin entering the body of a man also increases the production of the hormone.
    To get enough vitamin D, you only need to expose your face and hands to direct exposure to ultraviolet radiation daily for 5–15 minutes.
    Most often, calciferol deficiency occurs in the elderly, as well as in people with dark skin color and residents of high latitudes.
    Approximately 80% of people who are diagnosed with fractures, according to the results of tests, suffer from a lack of vitamin D.
    A lack of calciferol increases the risk of developing depression and brain disorders. Especially predisposition to these pathologies is affected by vitamin deficiency in newborns.

By Yraa

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