Vitamin D is vital for our bodies. Do you have enough of it?

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The lack of vitamin D is now a widespread issue. According to studies, consuming it could lengthen life and enhance its quality. A vital vitamin with a significant impact on many bodily systems is vitamin D. Every cell in the body has a receptor for this vitamin, which unlike most vitamins actually functions as a hormone. When sunlight is exposed to our skin, our body makes it from cholesterol. Foods that contain vitamin D are rare. We acquire it through sunlight exposure, but during the winter months it is possible that sunny days are missed. But this vitamin is crucial, particularly for the immune system's proper operation and for healthy bones. Due to insufficient skin vitamin D biosynthesis in the autumn and winter, adequate food intake is necessary. The human body requires 20 g of vitamin D per day even in the complete absence of biosynthesis, according to the most recent recommendations.

What is Vitamin D?
The development of bones and teeth as well as the health of the immune system both depend on the fat-soluble vitamin vitamin D. Among other things, it improves the small intestine's capacity to efficiently absorb calcium from food.

When exposed to sunlight, human skin is capable of producing enough vitamin D. Between spring and fall, a 15-minute period of moderate sun exposure can satisfy daily needs, such as those for walking if the hands and face are exposed to the sun.

A VITAMIN D DEFICIENCY RISK FACTOR IS:

-Dark skin,

-Older age,

-Overweight and obesity,

-Consumption of insufficient amounts of fish or milk,

-Life far from the equator, where there is little sun all year round,

-Regular use of sunscreen,

-Indoor confinement

EFFECT OF VITAMIN D:

• BONES:
  Plays a role in the intestine's absorption of calcium and phosphate, which enables typical bone mineralization. Osteoblasts and osteoclasts need it to grow and remodel bone.

• MUSCLES:
  Recent studies have confirmed the effect on the growth, maintenance, and function of muscle fibers, particularly fast type II fibers. These are crucial in preventing elderly fall accidents. Age-related loss of muscle mass and strength is avoided thanks to vitamin D's ability to inhibit sarcopenia (muscle breakdown).

• SLOWING AGING AND EXTENDING SURVIVAL:
  The immune system, cell growth, and inflammation are all regulated by vitamin D. It has an impact on genes that control cell differentiation, apoptosis, and proliferation (multiplication) (cell death).

• STRENGTHENS THE IMMUNE SYSTEM:
  

  
  
  
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  Resistance to respiratory infections is increased. Additionally, they investigate its potential for lowering blood pressure and reducing the risk of cardiovascular disease, for preventing autoimmune diseases like rheumatoid arthritis and multiple sclerosis, for treating psoriasis and other skin conditions, for preventing diabetes and obesity, for treating some types of cancer like bowel cancer, and for alleviating the symptoms of depression. Low blood levels of vitamin D were found to be related to all of these diseases.

• VITAMIN D AND WOUND HEALING:
  Poor wound healing following surgery, injury, or infection can be caused by insufficient vitamin D levels. Vitamin D levels that are too low can cause wounds to take longer than usual to heal after surgery or injury.

NUTRITION AND VITAMIN D:

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Foods of animal origin, rather than foods of plant origin, are the most significant dietary sources of vitamin D. Even without supplements, many foods contain vitamin D in significant amounts. The richest dietary sources are foods high in fat, like fish, eggs, milk, and dairy products, as well as foods fortified with vitamin D. Even though vitamin D deficiency is very common, most people are unaware of it.

An adult's risk of fractures and osteoporosis increases due to disturbances in the calcium and phosphate metabolism brought on by vitamin D deficiency. These disturbances can also result in decreased bone density. Vitamin D deficiency causes rickets, a condition that affects infants and young children and is marked by skeletal abnormalities and cartilage growths because bone mineralization is impaired. Muscle weakness, a loss of muscle tone, and an increased susceptibility to infections are additional signs of the illness.

Babies are particularly at risk for vitamin D deficiency. Breast milk does not provide them with enough of it. It is advised to add 10 g of vitamin D daily, at least during the first year of life, as vitamin D deficiency in children increases the risk of rickets. Infants who are fed milk formula should have their vitamin D supplementation dose matched to the amount of vitamin D in the milk formula.

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Older people who spend most of their time indoors are also at risk for vitamin D deficiency because they do not receive enough sunlight, which prevents the biosynthesis of vitamin D. Additionally, the bone-breaking process is accelerated in older people. D gets even stronger. Because of this, it is advised in these situations to add vitamin D supplements to the diet, either in the form of fortified foods or dietary supplements, and to make sure that the body is getting enough calcium.

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