Getting enough vitamin D is important for a number of reasons, including maintaining healthy bones and teeth; it may also protect against various conditions such as cancer, type 1 diabetes and multiple sclerosis. So what are the benefits of it? What does vitamin D deficiency cause?
What are the benefits of vitamin D?
Although vitamin D is called a “vitamin” (an essential nutrient from the diet), it is not really a vitamin. Your body naturally produces vitamin D when exposed to direct sunlight. You can also take it through certain foods and supplements to ensure that the vitamin level in your blood is adequate. Vitamin D has several important functions. Perhaps the most vital is regulating the absorption of calcium and phosphorus and facilitating normal immune system function. Getting enough vitamin D is important for normal growth and development of bones and teeth, as well as greater resistance to certain diseases.
BENEFITS OF VITAMIN D
Some of the health benefits of vitamin D include:
- Vitamin D for healthy bones
It plays an important role in regulating calcium and maintaining phosphorus levels in the blood; Two factors that are extremely important for maintaining healthy bones. We need it to absorb calcium from the intestines and to recover calcium to be excreted from the kidneys. Vitamin D deficiency can cause rickets in children due to the softening of the bones. In adults, vitamin D deficiency occurs as osteomalacia (softening of the bones) or osteoporosis. Osteomalacia results in poor bone density and muscle weakness. Osteoporosis is the most common bone disease among postmenopausal women and older men.
- Prevents depression
Vitamin D plays an active role in the prevention of psychological problems such as depression and anxiety, as it helps to produce secretions necessary for the body such as adrenaline, noradrenaline and dopamine.
- Helps prevent cancer
Studies show that it can help prevent some cancers, especially when taken with calcium.
- It reduces the risk of severe sclerosis
Studies on vitamin D show that long-term vitamin D supplementation reduces the risk of multiple sclerosis.
- Protects against diabetes
It has the ability to protect against diabetes. It is seen that Type 1 diabetes decreases in children who have enough vitamin D, and Type 2 diabetes increases in those with low levels.
WHAT DOES VITAMIN D DEFICIENCY LEAD?
If your body does not get vitamin D, you are at risk of developing bone abnormalities such as softening of bones (osteomalacia) or fracture of bones (osteoporosis). Vitamin D deficiency; It can lead to health problems such as cancer, chronic fatigue, diabetes, hypertension, depression, rheumatism and heart diseases. Vitamin D deficiency; It affects bone density and invites various bone diseases.
You may experience the following symptoms when deficient in vitamin D:
- General body pain
- Difficulty walking (balance problem)
- Bone pain
- Loss of strength
- Hair loss
- changeable mood
- Pain in joints and fingers
- Undereye bruises
- Excessive sweating
- Difficulty losing weight
- Constant cold
HOW MUCH DO IT NEED DAILY VITAMIN D?
The amount of vitamin D that should be taken daily according to age is as follows:
0-6 months: 10 mcg
7-12 months: 5 mcg
1-3 years: 15 mcg
4-8 years: 15 mcg
9-70 years: 15 mcg
70 years and older: 20 mcg
Pregnancy and breastfeeding periods: 15 mcg
VITAMIN D RICH FOODS?
– Fish varieties rich in fat (salmon, mackerel, tuna, sardines)
– Milk and milk products
– Natural juices like orange juice
– Chicken livers
– Fish oil
– Grain products
– Dead nettle
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