Vitamin D benefits and Quarantine


Vitamin D
the original photo and the license

Staying home or in quarantine can affect your vitamin D levels, so what are the replacements for it?  and what are the benefits?

we will discuss tons of information here starting with:

How can we get Vitamin D?

1- Our bodies can synthesize vitamin D when they are exposed directly to the sun so this vitamin is sometimes called the sunshine vitamin.
2- Some foods are fortified with vitamin D because few foods contain vitamin D. Vitamin D is present in:
-Oily fish – such as salmon, sardines.
-Egg yolk
-Milk (fortified)
-Orange juice (fortified)
-Cereals (fortified)
-Yogurt (fortified)
Eggs and Milk

What is the importance of vitamin D?

In fact, it is not only one function. Vitamin D has several benefits which are:

    1- It is important for the absorption of calcium and phosphorus.
    2- Facilitating the normal immune system function.
    3- Normal growth and development of bones and teeth
    4- Improved resistance against certain diseases like multiple sclerosis, and heart diseases.
    5- Vitamin D may have a role in the control of depression.

Can vitamin D help to lose weight?

Weight loss
    Many studies have shown plasma 25-hydroxyvitamin D (25OHD)  is  inversely associated with measures of obesity and that obese participants have lower suboptimal 25OHD levels compared with healthy weight participants. According to a study published in 2018 on  National Center for Biotechnology Information (NCBI), Overall supplementation of the vitamin D with dozes 50,000 IU/w for 6 weeks in obese and overweight women aged 20–40 years reduced in the mean of BMI(body mass index), weight, and WC(Waist Circumference) significantly and vitamin D increased significantly compared to the control group.

Daily requirements of vitamin D:

400 international units of the vitamin (IU) for children up to 12 months.
600 IU for ages 1 to 70 years.
800 IU for people over 70 years.
(It is to be noted that one egg contains 40 IU, a glass of milk contains 130 IU.  a glass of orange juice contains 142 IU).

Who is more liable(at risk)of developing vitamin D deficiency?

Many factors can reduce your vitamin D amount in your body:
1- Using sunscreen.
2- Spending more time inside the home (as in cases of quarantines).
3- Living in cities where buildings keep sunlight away.
4- Black skin (The higher the levels of melanin, the less vitamin D the skin can absorb).
5- Being elderly.
6-Being overweight or obese.

-If your body doesn’t get enough vitamin D, you’re at risk of developing osteomalacia or osteoporosis (children develop rickets).
Osteoporosis

Vitamin D deficiency signs :

1- Gum bleeding
2- Being sick or infected often.
3- Bone and back pain.
4- Fatigue or tiredness.
5-Impaired wound healing.
6- Muscle pain.
7- Depression.
8- Hair loss.

Vitamin D supplements

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