Vitamin D: why the body needs it.

Vitamin D: why the body needs it.

Vitamin D is a group of biologically active substances that are formed under the action of ultraviolet rays in the skin and enter the human body with food.

The action of vitamin D: – ensures normal growth and development of bones, prevents the development of rickets and osteoporosis, by regulating mineral metabolism; – promotes muscle tone, increases immunity, is necessary for the functioning of the thyroid gland and normal blood clotting; – helps the body to restore the protective sheaths surrounding the nerves; – participates in the regulation of blood pressure and heart rate; – inhibits the growth of cancer cells and cells.

Research into the effect of vitamin D on: – senile dementia and Alzheimer’s disease is in full swing; – cognitive functions (impaired thinking), especially in aging individuals; – mood disorders, especially depression in the elderly; – autoimmune diseases such as psoriasis.

Sources of Vitamin D Provided that the body receives a sufficient amount of ultraviolet radiation, the need for vitamin D is fully compensated. However, the amount of vitamin D synthesized by sunlight depends on factors such as: – the wavelength of light (the most effective is the average wavelength spectrum that we get in the morning and at sunset; – the initial skin pigmentation and (the darker the skin, the less vitamin D is produced by sunlight); – age (aging skin loses its ability to synthesize vitamin D); – the level of air pollution (industrial emissions and dust do not pass the spectrum of ultraviolet rays that potentiate the synthesis of vitamin D, this explains, in particular, the high prevalence of rickets in children living in Africa and Asia in industrial cities).

The need for vitamin D is compensated by vitamin D3 (cholecalciferol), which is formed in the skin from provitamins under the influence of ultraviolet rays of sunlight. Provitamins partly enter the body ready-made from plants, and partly are formed in the tissues of their cholesterol. Additional food sources of vitamin D are dairy products, fish oil, fish liver, caviar, and egg yolk.

However, in practice, milk and dairy products do not always contain vitamin D or contain only trace (insignificant) amounts (for example, 100 g of cow’s milk contains only 0.05 mg of vitamin D), so their consumption, unfortunately, cannot guarantee coverage of our needs for this vitamin. Oatmeal, potatoes, parsley, and some herbs such as alfalfa, dandelion greens, nettle and horsetail also contain small amounts of



vitamin D.

Daily requirement for vitamin D The daily requirement for vitamin D is 2.5-5 mcg. An increase in the need for vitamin D is facilitated by a lack of ultraviolet radiation, naturally dark skin, old age, vegetarianism and adherence to low-fat diets, digestive disorders, pregnancy and lactation, a period of intensive growth and development. Such people need additional intake of vitamin D. When treating with large doses of vitamin D preparations, it is recommended to simultaneously prescribe vitamin A (retinol), as well as ascorbic acid (vitamin C) and B vitamins.

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