Vitamin D, also called antirheitic, is fat-soluble (ie it is absorbed by fat) and essential for the assimilation of calcium, whose deposit in the bones ensures it. The history of vitamin D is related to rickets, a disease that decalcifies the bones and deforms them. In order to maintain the nutritional qualities of vitamin D we must take into account certain external factors such as heat, light, acid environment, oxygen.
Calciferol - component of vitamin D - can be classified into ergocalciferol or vitamin D2 and cholecalciferol or vitamin D3.
Recommended daily dose : 10-20 mg.
The daily intake of pregnant or lactating women should be increased (20 mg).
Natural sources of vitamin D
Vitamin D is contained in fatty fish - herring, sardines, salmon - and fish lard (moron, tuna, heel), egg yolk, butter, whole milk and non-skim milk. Vegetables do not contain this vitamin. Unlike the others, vitamin D can be produced by the body. In fact, the synthesis process of vitamin D in the epidermis is triggered by the ultraviolet rays, being absorbed immediately by the blood vessels.
The role of vitamin D in the body
- ensures the transport of calcium and phosphorus to the areas of the body that need them to support the growth of the infant's bone and the remineralization of the adult bone;
- allows the absorption of these minerals in the intestine, then the calcium transport in the blood and the phosphorus reabsorption in the kidneys;
- strengthens the immune system;
- regulates the heart rate.
Disorders attributed to vitamin D deficiency
Bone decalcification is a danger for those who do not have enough vitamin D. The diseases that can occur are: osteoporosis, osteomalacia, decreased muscle tone, rickets in children.
People over a certain age, at the slightest amount of injury or stroke, can suffer serious fractures. The ability of their body to produce vitamin D or to absorb it from food is very low.
Disorders attributed to excessive consumption of vitamin D
Doses exceeding 250 mg / day can cause intoxication: large amounts of calcium stored in the lungs, kidneys, heart, blood vessels generate serious situations.
A ratio of 50 mg is sufficient to trigger the feeling of fatigue, thirst, the need to urinate, vomit, constipation, anorexia.
- Some specialists claim that vitamin D deficiency aggravates the condition of a person suffering from osteoporosis.
- Vitamin D stock is found mainly in the liver, but also in muscle mass and fat cells.
- Vitamin D reserves can be made in a simple way during the summer, by exposure to the sun (about 10 minutes).
- Vitamin D is recommended for women over 50 years of age.
- People living in polluted cities or working during the night, the population of the Nordic countries, must satisfy the body's requirements by taking vitamin D supplements.
Tags Vitamin d Calcium Vitamin D children Vitamin D foods