News / vitamin D
Vitamin D - a fat-soluble substance that helps bones stay firm. Often probably we do not realize why we are sad, depressed bad emotions and unhappy? The reasons may be many, but one of them - of vitamin D deficiency.
Is my lack of vitamin D?
There are certain risk groups of people who slowly produces vitamin D. So what are the factors which can lead?
Age. Older people's vitamin D production slows considerably. Very often older people live a slow life, too much staying in the room, so the natural sunlight gets much less than it could.
Dark skin. If you are a darker complexion, you should know that the skin pigment melanin in larger quantities of vitamin D you produce is harder than a light-skinned people. Tip simple - Evaluate your complexion and try to compensate for the slower production of vitamin D a little longer pabūdami in the sun and eating more foods with vitamin D.
breastfed infants. Mother's milk is very beneficial for the baby. However, sometimes it is not enough that the baby gets enough vitamin D. In the first year of life the child is developing very quickly, so vitamin D is very important to form strong bones. In its deficiency, the baby may develop rickets (softening of the bones, causing deformities). Vitamin D intake should appoint a doctor.
Intestinal disorders. Vitamin D - a fat soluble substance, so it is important how the body absorbs fat. In case of intestinal disorders, do not eat heavy and fatty foods, because the digestive system is not able to digest and absorb. Since vitamin D is closely associated with them and the fat melts, body fat-acceptance, and more difficult to absorb the vitamin itself.
Mood swings. Sunlight stimulates the production of serotonin, which regulates the mental processes: the mood, sleep, appetite, sexuality and so on.
The sun - a natural source of vitamin D
Even 90 percent. vitamin D we get sun exposure.
Less rest at home . Fresh air is very useful in the rain and snow, and the sun shone. In the latter case it is not only useful, but also very pleasant. Sunny days spend in nature - not just saturated with vitamin D, but serotonin (the hormone in a good mood).
Allow the skin to breathe. Soaking up 15-20 minutes to let the skin absorb the sun's rays without using any protective measures, they are limited by the amount of ultraviolet rays required for vitamin D production.
Foods rich in vitamin D
- oily fish (trout, salmon, tuna, mackerel)
- Natural Orange Juice
- fat-free milk
- beef and cod liver
- egg yolk
Sandwich for breakfast is better to change the grain porridge. For lunch at least 2-3 times a week, enjoy fish, išsispauskite fresh orange juice.
Does vitamin D may be too much?
Vitamin D builds up in the body, the excess is not removed. However, if the vitamin D you get from natural sources and do not take supplements, you should not overdose.
However, it happens, you may experience the following symptoms: nausea, diarrhea, constipation, fatigue, frequent urination, thirst, dizziness, sweating, recurrent headaches, weight loss, increased levels of calcium in the blood. You could have more severe disease and anorexia, cardiac arrhythmias, renal disease, atherosclerosis. For vitamin D supplements go to the doctor, it is advisable to follow a set dose and recommendations.
Did you know that ...
- Partly cloudy 50% reduction in ultraviolet energy;
- the sun's ultraviolet rays penetrate through glass, so driving a car or home not make vitamin D, even if the sun shine on you;
- protective creams reduces vitamin D production by about 8 times;
- although it is difficult to determine how many need to be in the sun to obtain the necessary amount of vitamin D, but some scientists believe that a week should stay in the sun without covering the face, arms, legs, or back at least 2-3 times after 5-30 minutes after 10-15 h. without any protection.