Vitamin D: Benefits and Where to Find It

Its most natural source is the sun, nothing more natural. vitamin D, so precious for our organism, allows us to maintain the values of Calcium e Phosphorus in the blood and promotes bone calcification. Vitamin D comes from the sun (particularly UVB radiation) and, to a much lesser extent, from some foods. With the exception of cod liver oil, which is much more rich in vitamin D and for this reason it is used in restorative treatments for children to strengthen their bones and skeleton and for the elderly to slow down bone degeneration.

Index of topics

What

Vitamin D is a group of fat-soluble prohormones It is made up of five different vitamins: D1, D2, D3, D4, and D5. The two forms that are most important for the proper functioning of the human body are vitamin D2, also called ergocalciferol, and vitamin D3, otherwise known as cholecalciferol. The vitamin D2 It is present in foods of plant origin and can be taken through regular nutrition. vitamin D3 It is instead of animal origin and is synthesized through the leather, exposing oneself to sunlight. Vitamin D is also called "the sunshine vitamin," as it is synthesized by the skin under the influence of ultraviolet rays. And it is one of the greatest benefits for our body when, with due precautions in summer and winter (even if sunscreens reduce its absorption capacity), let's sunbatheVitamin D obtained from sun exposure and food (which represents only 10-20 percent) is then transformed in the liver and kidneys into calcitriol, the truly active form.

Benefits

In general, the benefits of vitamin D are broad-spectrum, and involve different parts of the body. From bones (thanks to calcium) to the brain (phosphorus is essential for memory). But even teeth have a vital need for vitamin D: if it is missing, or if there is not enough, the risk of cariesFor proper functioning our body needs a whole series of essential nutrients, ranging from vitamins to mineral salts. The range of substances that allow us to keep our body healthy also includes vitamin DLet's discover its properties, its functions, and how to synthesize it, thus avoiding dangerous deficiencies.

Property

Vitamin D performs various functions in our body. It promotescalcium absorption and phosphorus, as well as bone mineralization processes. It is therefore essential for fix calcium in the bones, a primary role in the prevention of rickets in children and osteoporosis in the elderly, a disease which, we recall, is characterized by a predisposition to fractures. In addition to this fundamental activity, international studies have attributed further functions to vitamin D. In scientific literature For example, it has been found that the brain requires correct levels of this substance to function optimally. In its activated form, vitamin D also has a modulating effect on inflammation and the immune system. Its deficiency has therefore been associated with various pathologies, from diabetes until'asthmaThanks to its natural absorption, primarily through sunlight, vitamin D is also beneficial for some specific reasons.

It helps maintain normal blood phosphorus and calcium levels.
It improves the body's immune responses.
Regulates cell division.
It fights cellular aging.

From a dermatological point of view, this fat-soluble prohormone appears useful for the treatment of Psoriasis. Some studies have also associated its deficiency with a higher risk of developing atopic dermatitis. In certain laboratory studies, vitamin D has finally been shown to have activities potentially capable of preventing or slow the development of cancer.

Vitamin D and muscles

Recent research has highlighted the benefits of vitamin D for muscles. By regulating myostatin, a protein involved in muscle mass, vitamin D improves muscle function. The same applies to tendons and ligaments. Hence the recommendation for older adults, who have difficulty walking, to take plenty of vitamin D.

Daily requirement

The daily requirement of vitamin D varies depending on age. In the absence of risk factors, the correct daily dose is 400 units; if there are risk factors, related to aging or other physical problems, the correct dose can increase to 1.000 units. The summer sun supply is not sufficient to meet the annual vitamin D requirement. Therefore, it is advisable to continue sunbathing during the other months of the year and remember to include some foods that contain vitamin D in your diet.

Where it is

La vitamin D It is quite rare in foods since it is absorbed mainly through the skin, through exposure to the sun. However, there are food sources that contain this precious substance, specifically:

some species of mushrooms
Fish, especially herring, tuna, mackerel, sardines, and wild salmon. Also: snapper, cod, sea bream, dogfish, and sole.
il milk, the cheese and the yogurt
the egg yolk
la nuts
the beans
green leafy vegetables, such as spinach, chicory e chard

In order to assimilate a correct daily dose of vitamin D However, it is essential to expose yourself to sunlight with bare skin. skin synthesis It provides approximately 80% of the daily requirement of the substance. The remaining percentage comes from dietary intake.

How to avoid vitamin D deficiency

Many people think, naively or misinformedly, that to get a full supply of vitamin D, it's enough to wait for the summer months and expose ourselves regularly to the sun's rays. The thesis is wrong for two reasons.Sun exposure for a few weeks isn't enough to eliminate a potential vitamin D deficiency. Secondly, during the summer months, sun exposure should always be done with the necessary protection. To avoid vitamin D deficiency, you should eat a healthy, balanced diet year-round and exercise outdoors, with arms and legs uncovered to reap the benefits of the sun's rays.

Symptoms

What consequences can a Vitamin D deficiencyA deficiency of this substance can cause various symptoms. Among the most common are:

osteoarticular pain
tingling
feeling of tiredness
tremors
muscle weakness
nail fragility

From a clinical point of view, vitamin D deficiency manifests itself with evidence such as:

rickets and incomplete ossifications in children
bone pain in growing adolescents
joint problems
skeletal deformations
greater propensity for fractures

La vitamin D deficiency It also causes psychological repercussions. symptomatology deriving from a deficit of the substance includes in fact manifestations such as irritability, bad mood, sadness and depressive states, as a consequence of a lowering of the levels of Serotonin, neurotransmitter popularly known as “happy hormone”.

Remedies

Any vitamin D deficiency can be verified by undergoing simple tests. blood analysisLow levels of the substance are particularly common in people who, for various reasons, do not get enough exposure to sunlight. It is no coincidence that citizens of Nordic countries are among the most prone to vitamin D deficiency. However, hypovitaminosis D also affects people of all ages who tend to spend much of their time indoors. Normal vitamin D levels, which are a starting point for assessing any deficiencies, are between 30 and 100 ng/ml. While sun exposure is crucial for vitamin D synthesis, the substance can be absorbed at least in part through a proper diet. In cases of obvious low blood levels, a doctor may also prescribe specific supplements.

Vitamin D and the elderly

Vitamin D is precious for elderly people: a large scientific literature demonstrates how it becomes fundamental to prevent osteoporosis and bone fragility. considering that in Italy, 5 million people suffer from osteoporosis and 23 percent of women over 40 are affected. Just when it is most needed, vitamin D declines: older people tend to lead a more sedentary lifestyle, spend a lot of time indoors (with little exposure to sunlight) and eat a less varied diet.