Vitamin D: the magic ingredient for the health of the body

 

Vitamin D: the magic ingredient for the health of the body

Vitamin D: The Magical Element for Body Health Do you know that vitamin D is one of the most important nutrients that your body needs for proper growth and development? Do you know that vitamin D deficiency can cause serious health problems such as fractures, osteoporosis, bone deformities, mental retardation, depression, and cancer? Do you know that vitamin D plays an important role in regulating the functions of the immune, hormonal, nervous, muscular, and skin systems?

If you want to know more about vitamin D and its importance for body health, you are in the right place. In this article, we will learn about what vitamin D is, what are its sources, what are the benefits that it offers to the body, what are the symptoms that warn of its deficiency, how to determine its level in the blood, and how to enhance it with natural and artificial ways. We will also give you some practical tips to maintain an optimal level of vitamin D in your body. Let’s start!

What is vitamin D?

Vitamin D is a fat-soluble nutrient that belongs to the group of vitamins that need a helper substance to be absorbed in the body. Vitamin D is not a vitamin in the literal sense, but a hormone that is produced by the body when the skin is exposed to ultraviolet rays. Vitamin D is converted in the liver and kidneys to its active form, which is called calcitriol, which affects the expression of genes in different cells.

Vitamin D has several chemical forms, but the most common ones are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D2 is found in some plants and fungi, and can be obtained from some supplements and fortified foods. Vitamin D3 is found in some animals, and can be obtained from foods rich in it such as fish, eggs, and dairy, or from exposure to the sun, or from some supplements. Vitamin D3 is the most effective and beneficial form for the body.

What are the sources of vitamin D?

Vitamin D can be obtained from three main sources: the sun, food, and supplements.

The sun

The sun is the primary and most important source of vitamin D, as its ultraviolet rays stimulate the conversion of cholesterol in the skin to vitamin D3. But not all sun rays are beneficial for producing vitamin D, only the rays that carry a wavelength between 290 and 315 nanometers, which are called UVB rays. These rays are available in greater amounts in the summer and at noon, and are affected by factors such as latitude, altitude, cloud cover, pollution, clothing, and sunscreen.

To get enough vitamin D from the sun, it is recommended to expose yourself to it moderately and regularly, and without using sunscreen, for 10 to 15 minutes daily, and to show the largest possible area of the skin. But be careful not to expose yourself to the sun for long periods or at peak times, as this may cause burns and damage to the skin and increase the risk of skin cancer.

Food

Food is the secondary source of vitamin D, as some foods contain varying amounts of vitamin D2 or vitamin D3. But you should know that food does not provide enough vitamin D to meet the daily needs of the body, and therefore you should rely on other sources such as the sun or supplements. Some of the foods rich in vitamin D are:

• Fish: It is one of the richest foods in vitamin D3, especially fatty fish such as salmon, tuna, sardines, and mackerel. 100 grams of fish contain between 200 and 1000 international units of vitamin D, which is almost enough to meet the daily requirement for adults.
• Eggs: It is a good source of vitamin D3, as the egg yolk contains a reasonable amount of vitamin D, while the egg white does not contain it. One egg contains about 40 international units of vitamin D, which is about 10% of the daily requirement for adults.
• Dairy: It is an important source of vitamin D3, as milk, yogurt, cheese, and butter contain different amounts of vitamin D, depending on the type of animal, its diet, and its exposure to the sun. One cup of milk contains about 120 international units of vitamin D, which is about 30% of the daily requirement for adults.
• Mushrooms: It is the only plant source of vitamin D2, as mushrooms contain a substance called ergosterol, which turns into vitamin D2 when exposed to the sun. 100 grams of mushrooms contain between 10 and 1000 international units of vitamin D, depending on the type of mushroom and the duration of exposure to the sun.
• Fortified foods: These are foods that are added with specific amounts of vitamin D2 or vitamin D3, with the aim of increasing their nutritional value and compensating for the deficiency in the diet. Some examples of fortified foods are: whole grains, plant-based milk, juices, jam, oils, and margarine. It is important to read the nutritional labels to know the amount and type of vitamin D added.

What are the benefits of vitamin D for the body?

Vitamin D has many and varied benefits for the body, as it affects several vital systems and functions. Some of the most important benefits of vitamin D are:

• Enhancing the health of bones and teeth: Vitamin D helps in absorbing calcium and phosphorus from the intestines and fixing them in the bones and teeth, which maintains their strength and density and reduces the risk of fractures, osteoporosis, and bone deformities. Vitamin D also helps in regulating the process of bone formation and breakdown, and protects from infections and inflammations in the mouth and gums.
• Improving the functions of the immune system: Vitamin D helps in activating the immune cells and increasing their ability to fight germs, viruses, and cancers, which strengthens the immunity and reduces the risk of infections, inflammations, and chronic diseases such as diabetes, rheumatism, multiple sclerosis, hepatitis, tuberculosis, AIDS, leukemia, lymphoma, fibroma, papilloma, adenoma, neuroma, and meningioma.
• Regulating the functions of the hormonal system: Vitamin D helps in regulating the secretion of hormones that are responsible for several processes in the body such as growth, reproduction, pregnancy, lactation, mood, appetite, sleep, memory, and learning. Vitamin D also helps in maintaining a normal level of blood sugar, blood cholesterol, blood pressure, and weight.
• Improving the functions of the nervous system: Vitamin D helps in improving the health of the nerve cells and their chemical transmitters, which leads to an increase in the mental, sensory, and motor abilities. Vitamin D also helps in reducing the risk of neurological diseases such as epilepsy, Parkinson’s, migraine, multiple sclerosis, nerve inflammation, meningitis, encephalitis, stroke, brain hemorrhage, brain tumor, brain blockage, dementia, Alzheimer’s, Parkinson’s, autism, mental and learning retardation.
• Improving the functions of the muscular system: Vitamin D helps in improving the health of the muscles and increasing their strength, flexibility, and endurance, which reduces the feeling of fatigue, laziness, weakness, and falls. Vitamin D also helps in reducing the risk of muscle cramps, spasms, pains, and inflammations. Vitamin D also helps in regulating the contractions of the cardiac muscles and contributing to pumping the blood better.
• Improving the functions of the skin system: Vitamin D helps in improving the health of the skin and increasing its freshness, brightness, elasticity, and resistance to aging, wrinkles, spots, sensitivity, inflammations, and wounds. Vitamin D also helps in regulating the secretion of sebum and controlling acne, psoriasis, eczema, and dermatitis.

• What are the symptoms that warn of vitamin D deficiency?

  Vitamin D is an essential element for body health, but unfortunately, many people suffer from vitamin D deficiency, as a result of not getting enough of it from the sun, food, or supplements. Vitamin D deficiency can lead to various health problems, ranging from mild and annoying to severe and dangerous. Some of the most important symptoms that warn of vitamin D deficiency are:

  • Weakness and pain in the bones and teeth: Vitamin D deficiency leads to reduced absorption of calcium and phosphorus from the intestines and fixing them in the bones and teeth, which leads to loss of density and strength and resistance, and increased risk of fractures, osteoporosis, and bone deformities. Vitamin D deficiency also leads to weakening and decay of the teeth and inflammation of the gums and mouth. Some of the bone diseases that are associated with vitamin D deficiency are: rickets, osteomalacia, arthritis, gout, slipped discs, osteomyelitis, and osteonecrosis.
  • Weakness and pain in the muscles: Vitamin D deficiency leads to reduced strength and flexibility and endurance of the muscles, which leads to feeling tired, lazy, weak, and falling. Vitamin D deficiency also leads to increased risk of muscle cramps, spasms, pains, and inflammations. Some of the muscle diseases that are associated with vitamin D deficiency are: hypotonia, muscular dystrophy, myositis, tendinitis, myofascial pain syndrome, and fibromyalgia.
  • Disorders in the immune system: Vitamin D deficiency leads to weakening of the immune cells and decreasing their ability to fight germs, viruses, and cancers, which leads to low immunity and increased risk of infections, inflammations, and chronic diseases. Some of the immune diseases that are associated with vitamin D deficiency are: type 1 diabetes, rheumatism, multiple sclerosis, hepatitis, tuberculosis, AIDS, leukemia, lymphoma, fibroma, papilloma, adenoma, neuroma, and meningioma.
  • Disorders in the hormonal system: Vitamin D deficiency leads to disruption of the secretion of hormones that are responsible for several processes in the body such as growth, reproduction, pregnancy, lactation, mood, appetite, sleep, memory, and learning. Vitamin D deficiency also leads to high blood sugar, blood cholesterol, blood pressure, and weight. Some of the hormonal diseases that are associated with vitamin D deficiency are: type 2 diabetes, obesity, heart and coronary artery disease, stroke, sexual dysfunction, infertility, miscarriage, preterm birth, depression, anxiety, seasonal affective disorder, irritable bowel syndrome, migraine, Alzheimer’s, Parkinson’s, autism, mental and learning retardation.
  • Disorders in the nervous system: Vitamin D deficiency leads to damage to the nerve cells and decrease their chemical transmitters, which leads to a decrease in the mental, sensory, and motor abilities. Vitamin D deficiency also leads to increased risk of neurological diseases such as epilepsy, Parkinson’s, migraine, multiple sclerosis, nerve inflammation, meningitis, encephalitis, stroke, brain hemorrhage, brain tumor, brain blockage, dementia, Alzheimer’s, Parkinson’s, autism, mental and learning retardation.

  • How to determine the level of vitamin D in the blood?

    To determine the level of vitamin D in the blood, you need to do a laboratory test called 25-hydroxy vitamin D (25-OH-D) test, which measures the total amount of vitamin D in the blood, including vitamin D2 and vitamin D3. A sample of blood is taken from the vein, and sent to the laboratory for examination. The level of vitamin D in the blood is considered normal if it is between 20 and 50 nanograms/milliliter, and it is considered low if it is less than 20 nanograms/milliliter, and it is considered high if it is more than 50 nanograms/milliliter.

    How to enhance the level of vitamin D in the body?

    To enhance the level of vitamin D in the body, you should follow some simple and effective steps, which are:

    • Increase the exposure to the sun moderately and regularly, and without using sunscreen, for 10 to 15 minutes daily, and show the largest possible area of the skin.
    • Increase the intake of foods rich in vitamin D, such as fish, eggs, dairy, mushrooms, and fortified foods.
    • Use dietary supplements that contain vitamin D, after consulting your doctor and following his instructions.
    • Monitor the level of vitamin D in the blood periodically, and make sure that it is within the normal range.

    Conclusion

    In this article, we learned about vitamin D and its importance for body health, what are its sources, what are the benefits that it offers to the body, what are the symptoms that warn of its deficiency, how to determine its level in the blood, and how to enhance it with natural and artificial ways. In conclusion, we advise you to care about the level of vitamin D in your body, and to ensure that you get enough of it from the sun, food, or supplements, as it is a magical element that protects you from many diseases and gives you a healthy and happy life. 😊