Vitamin D, millions of people they suffer from the lack. If you sometimes hear it mentioned a bit at random, it is not at all true that it is a legend, so let's learn to understand when Vitamin D deficiency there really is, how to deal with it and what are the symptoms.
You can have too much Vitamin D in circulation, even in this case, we pay the consequences. We will see that a healthy lifestyle and lots of sunshine are a perfect combination to have the right level of Vitamin D which can also be a problem of age in old age, when one is no longer able, at times, to convert it into its active form.
Vitamin D: what it is for
For our body the Vitamin D it is undoubtedly fundamental, because it is linked to the ability to keep bones healthy, as well as contributing to the well-being and proper functioning of the brain and heart. As we will see by studying the symptoms of the deficiency of this vitamin, mood is also linked to it: if it is fluctuating or very bad, without obvious reasons, we can be "victims" of lack of Vitamin D.
There vitamin D, in fact, it stimulates the production of serotonin, thehappiness hormone. What we can start doing is try to stay in the sun a lot and eat properly, in a balanced way and favoring those foods that contain it in abundance.
There vitamin D it regulates the metabolism of calcium and if we do not take enough we can suffer bone pain and muscle weakness but also heart problems, asthma in children, cognitive disorders in the elderly.
Vitamin D: in which foods it is found
Standing in the sun, what can we eat to fill up on Vitamin D? Among the recommended foods there are both of animal origin, eggs, for example, and vegetables, mushrooms. All fatty fish such as herring, mackerel, salmon, sardines and cod and cod liver oil, milk and its derivatives, eggs but also all green leafy vegetables are welcome on our menu, including black cabbage, even if "black".
To a healthy eating behavior must be associated the sunlight, essential elements for not suffering from a lack of Vitamin D. Just think that in the Nordic countries, where the sun is rare in winter, there are many people suffering from depression and suicide cases are higher than the European average.
It is not excluded that some there is also a physical component, linked to lack of Vitamin D, in these numbers and the inhabitants of these lands are among the consumers of supplements of this vitamin, as soon as they see a glimpse of the sun they certainly don't let it escape.
For further information: Vitamin D: where it is found and what benefits it provides , Vitamin D, food and sun.
Low Vitamin D: Possible Consequences
Based on age the lack of this vitamin it can manifest itself in different ways, much also depends on the general health of the individual and the surrounding conditions, namely the environment, the climate, the air. As the data and facts involving the populations of the Nordic countries.
Adults who they don't get enough D they may be victims of bone deformation, abnormal arching of the lower limbs and spine or of autoimmune diseases. When the levels of vitamin D are too low, in fact, it is more likely that one will encounter diseases such as rheumatoid arthritis, lupus and type 1 diabetes, this is because hindered functioning of the immune system.
High Vitamin D
Less frequent as a problem, but this also exists and is the excess of vitamin D, taking into account that the daily dose should be 400 IU per day for a healthy individual who does not stay in the sun all day. This daily requirement is important to know and, by reading the symptoms of lack of D, we must not exceed in taking it because it is the most toxic of all if too much.
Among the symptoms of an excess of vitamin D there are also diarrhea or vomiting, loss of appetite and headache, muscle weakness, twitching and muscle spasms. The mineralization of non-bone tissues can lead to the formation of kidney stones, not pleasant at all, while in also presence of hypercalcemia, hardening of the blood vessels in the heart and lungs can also occur. When children consume vitaminized milk with D, they can become hyperactive.
Vitamin D: children and babies
Rickets is one of the most frequent symptoms of deficiency vitamin D in children, aggravated by not long enough exposure to the sun. Even pregnant women must keep an eye on their level of Vitamin D both for their own health and for that of the future baby who is good to have during breastfeeding, the correct dose of vitamins, including D.
The third category that must have at heart is the D is that of the elderly to avoid shortages.
Vitamin D: supplements
Among vitamin supplements, of the D in particular, one of the most popular is this in tablets, available in maxi pack of 365, on Amazon, for 10 euros.
You can fill up for a year by ensuring the right intake, which is important for strengthen bones, teeth and the immune system. This product is twice as strong as the others on the market, we can talk about it with our doctor considering taking it in combination with a good dose of sun which, in our sunny country, should not be a mission impossible.
If you liked this article keep following me also on Twitter, Facebook, Google+, Pinterest
You may also be interested in:
- Natural Serotonin
- Vitamin C: what it is for
- Acerola: natural vitamin C
- Vitamin deficiencies