Today we are going to learn about vitamin D. Vitamin D is contained in egg yolks and fish liver, but most of them are obtained through sunlight, and when ultraviolet rays irritate the skin, vitamin d synthesis occurs.
Efficacy of Vitamin D
Vitamin D is very important for bone health. Vitamin D accumulates calcium absorbed in the body in bones and teeth, helps the heart reabsorb calcium and phosphate, and maintains proper calcium and phosphate concentrations in the blood, which is essential for calcification of bones.
Vitamin D also reduces the risk of cancer because vitamin d exerts toxicity in cancer cells and also strengthens the role of genes that kill cancer cells. Vitamin D is mostly synthesized from the skin through ultraviolet rays in the sun, and only a small amount is produced through food.
Recently, however, many people are lacking vitamin D as ultraviolet rays have been avoiding sunlight that can promote skin aging and cause skin cancer. In particular, vitamin D deficiency was found to be more serious than Nordic people such as Sweden and the Netherlands, which have less sunlight due to excessive emphasis on sunscreen for skin beauty for men and women of all ages.
When vitamin D is deficient, insulin action slows down, causing abdominal obesity, and the control point that keeps the weight constant increases, increasing the amount of fat. Vitamin D is fat soluble, so when it enters the body, it accumulates in fat tissue, which holds vitamin d and prevents it from moving well. So, the more obese patients are, the more likely they are more likely to come.
Precautions of Vitamin D
Obese people lack vitamin D and lacking vitamin D leads to a vicious cycle of worsening obesity. Vitamin D deficiency especially causes bone problems. The risk of osteoporosis and multiple sclerosis, which are bone-related diseases, increases, and in children, the skeleton is weakened due to insufficient calcification, and the pressure is bent, causing rickets.
For adults, the newly created bone is weak, causing hip spine and other bone fractures. Vitamin D also plays an important role in maintaining various physiological functions, so if it is insufficient, chronic neurological diseases may occur a lot. In other words, a lack of vitamin d can cause obesity and deterioration of bone health as well as other diseases such as various cancers and immune diseases.
These days, vitamin D is often supplemented with nutritional supplements. Vitamin d intake should not exceed 2,000 IU a day. Too much amount of vitamin D is toxic and is especially toxic to children. Among them, infants are very sensitive to vitamin d, so excessive consumption can lead to symptoms such as mental development disorders such as vasoconstriction.
Excessive vitamin D intake by adults can cause excessive calcium, which leads kidney and cardiovascular damage. Other symptoms of vitamin D addiction include loss of appetite, nausea, weakened muscle strength, headache, kidney stone arthritis, arteriosclerosis, and high blood pressure.
Adults should take 5 micrograms of vitamin D per day, people over 59 and pregnant women should take twice more than that. However, many people say they don’t take as much vitamin D as recommended. Vitamin D source foods include blue back fish, animal liver, egg yolks, mushrooms, etc., and also contain milk and margarine, but it is not easy to fill the recommended amount with food intake. The best way is to go outside and be exposed directly to sunlight for at least 20 minutes.