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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)
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?
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(
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).
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.
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