Vitamin D - free gift from the sun!
The only vitamin that sun gives us
These days, because of the numerous warnings about the hazards of the sun from a lack of vitamin D affects a growing number of people. But did you know that reasonable exposure to sunlight, the body completely free, you can ensure its sufficient quantities? The 'sunshine vitamin' effect on important life processes - strengthens bones and immune system, reduces susceptibility to diabetes, high blood pressure, heart attacks and depression. The deficit is associated with a cancer, high blood pressure, heart disease, autoimmune diseases, diabetes, osteoporosis and many other diseases. Despite warnings from the sun should not be avoided but be careful at what time, in what way and in which the duration of his exhibit. It is important to know that UVB rays are the strongest effect between 10:15 hours and that the people very light-skinned enough less than 10 minutes several times a week to be exposed to direct sunlight as quickly absorb UVB rays. Light-skinned persons normally enough to be exposed to 10 to 15 minutes, and those dark skin up to 20 minutes several times a week. In such a short-term exposure to the sun is not necessary to use a sunscreen that blocks UVB radiation, and thus the production of vitamin D.
As the sun at our latitude has no effect from October until the end of March, during the winter it is recommended to take the form of supplements. Moderate dose for adults is 2,000 IU for children under 10 years until 1000 IU is the amount of the body to determine the best blood test 25-OH-D (25 hydroxy vitamin D test).
- drowsiness and chronic fatigue
- Mood swings, tendency to allergies
- Weak bones and muscle pain
- High blood pressure
- Inflammation of the gums
There are two main types:
Vitamin D2 - is found in plants and in the body by intake through food.
Vitamin D3 or cholecalciferol is produced in the skin from cholesterol exposure to UV radiation, and the animals created by the fur or feathers. Vitamin D3 can also enter from animal sources - fish, eggs, liver and foods enriched with vitamin D3. Vitamin D is the only vitamin with hormonal activity that occurs its further transformation in the body.
1. The hormone, not a vitamin
Vitamin D is unique in that it is not used in the body like most other vitamins. Although in 1922 called vitamin, it is a hormone that DNA molecules all cells transmit information. Three years later it was discovered that it can be produced in the skin under the influence of ultraviolet rays but are not classified in the group of essential nutrients. Its primary role in the body to maintain normal levels of calcium and phosphorus in the blood, but it has far reaching effects on the whole body system, bones, diovascular, endocrine, and neurological functions to a healthy immune system. It is crucial because it regulates the activity of more than 200 genes, which is much more than any other vitamin. In the kidney, is transformed into the active form of the steroid hormone calcitriol, whether ingested with food or it is created under the influence of UV rays. Together with vitamins A, E and K, is one of the fat-soluble vitamins.
2. Milk and dairy products are not a sufficient source of vitamin D
Animals him, just like people, get exposure to sunlight. Well, for example, most of the cows in the United States do not spend time outside in the pasture but mostly indoors. Most Americans are opting for fat free products or low-fat that do not contain the amount of vitamin D that is obtained in nature. However, if you expect to get it by eating dairy products, we recommend that you choose those without full fat.
3. The sun and supplements are primary sources, diet is not enough
Even if you enjoy every day in milk (which is not really recommended), it will not provide enough vitamin D because his primary source of exposure to the sun and supplements. Sun exposure accounts for 90 percent of vitamin D in the body of the person who does not take dietary supplements. As for the food, most of it is in salmon, mackerel, sardines, fat and enriched milk, butter, egg yolks and mushrooms, but these amounts are far from being able to meet our daily needs.
4. Creates a skin when you are exposed to a certain period of UVB rays
One of the best facts about vitamin D mode is generated - is created in your skin when you are exposed to a certain period of UVB rays. The sun's rays, from which the skin produces vitamin D, can not pass through the glass which makes it your skin is not created when you are in the office or at home.
Two heads are precursors of vitamin D D3 (cholecalciferol) and D2 (ergocalciferol). Vitamin D3 is formed when the 7-dihidrokolesterol in skin exposed to ultraviolet rays B. The heat-dependent process provitamin D3 is immediately converted to vitamin D. When they enter the liver, both precursors of vitamin D - D3 resulting from exposure to the sun and D2 from the diet - are transformed in 25-hydroxyvitamin D [25 (OH) D] (calcidiol). The main form of vitamin D is 25 (OH) D (calcidiol) and is used to determine its status. To become biologically active, an additional process of hydroxylation in the kidney to form 1,25-dihydroxy vitamin D [1,25 (OH) 2D] (calcitriol). So, in order to activate vitamin D, which is obtained from food, sunlight or by dietary supplements, must be hydrolyzed twice.
5. Skin color affects the production of vitamin D
People with darker skin tones are at a disadvantage because they have a higher concentration of skin pigment melanin, which blocks the sun's UVB rays. This means you need to be more exposed to the sun to produce the high concentrations. Moreover, in people with darker skin types may need three to six times more time in the sun to produce the same amount of vitamin D at a very pale people. Individuals from the equatorial parts of the planet as well as the southern parts of the very dark skin type when they come into the north ends of the less sunny days often suffer from its lack.
6. Sunscreens block 95% of its production
If during the sun apply sunscreen or you are covered with clothes, your body does not produce as sunscreens to protect factor quite effectively block UVB rays, reducing its production by 95%. (The Journal of Clinical Endocrinology & amp; Metabolism, 2011).
Almost half the world's population suffers from its lack.
The elderly and those suffering from kidney or liver disease, are less exposed to the sun, and pregnant and lactating women need higher amounts. His lack of during the winter months is associated with a higher incidence of diseases that typically occur in winter time of year, such as the common cold.
The benefits for health:
1. BREAST CANCER
One study found that the combination of 1,000 IU of vitamin D and 1,500 mg of calcium reduces the rate of contracting this form of cancer. Research US National Institute of Cancer Research has shown that people who are exposed to enough sunlight have a 50% lower risk of getting cancer of the colon, uterus, bladder and stomach. Scientists have proved that can destroy cancer cells that may have importance in the prevention of cancer, and even patients who have melanoma can hope for a better outcome if they have a higher concentration in his blood. Although the sun can cause skin cancer, enough vitamin D, which is produced under the influence of the sun can be a protective factor that can help prevent cancer. Cancer occurs due to uncontrolled cell proliferation, and it stimulates at least three genes that can stop the growth of the cells.
2. CARDIOVASCULAR DISEASE
It is also beneficial to the health of the heart and blood vessels as it regulates hormones that affect blood pressure and control the amount of calcium in the blood. One of the studies found that women with its low levels are 67% higher risk of developing hypertension.
It can help reduce acne, increase skin elasticity and tone down inflammation of the skin. Its intake can reduce the risk of developing melanoma - a dangerous skin cancer, while some of the research shows that it is very useful in psoriasis.
One of the studies showed that the lack of it contributes to the development of type II diabetes. Children who receive it in the first year of life have in the next 30 years, 80% lower rates of type 1 diabetes research has shown to reduce the risk and type 2 diabetes, especially if taken together with calcium.
5. Muscle weakness
Muscle weakness is usually the result of his lack of being responsible for the absorption of calcium and phosphorus in the muscles.
The body of patients with chronic kidney disease is not able to produce its active form which is why in such cases recommended taking its supplements.
Israeli scientists came to the conclusion that it can help in the regulation of the immune system and alleviate asthma.
8. Inflammatory processes in the mouth
It may alleviate swelling and bleeding gums because of its larger quantity produces compounds that contain antimicrobial properties and reduce inflammation in the mouth.
11. Mental functions
One of the study showed that people with the highest vitamin D levels had the best mental functions, while the worst had people with the greatest deficiency of this vitamin.
The sun increases the amount of serotonin, a natural hormone of happiness. One of the functions of vitamin D increase the serotonin levels in the brain.
13. MULTIPLE SCLEROSIS:
Scientists have found that exposure to sunlight during childhood reduces and almost destroys the possibility of developing multiple sclerosis in adulthood.
14. Strengthens the immune system
Sunlight stimulates production of white blood cells or leukocytes. This vitamin is very important for cell defense mechanism whose main function is fighting against foreign substances in the bloodstream. If the bloodstream do not have enough vitamin D, they can not run. It also helps the immune system does not "wild", which can lead to autoimmune disease in which the body attacks its own cells.
15. Fighter against inflammation and pain
Sunlight particular effect on reducing inflammation in the body with rheumatism and rheumatoid arthritis.
16. Fertility and Hormone Balance
Some of the more recent studies have shown that this vitamin plays an important role in the conception and fertility in general. With as much as 90% of women who had a problem with ovulation, its level was low, while even 33% of men with fertility problems also suffered from its lack.