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Gloomy Skies Can Bring Shortage of Vitamin D It’s no secret that winter is one of the gloomiest times of the year in Seattle, with short days and little sunlight, which is why if you live in the Pacific Northwest, it’s likely you are not getting a sufficient amount of vitamin D. Our bodies naturally synthesize vitamin D when exposed to sunlight. All you need for a week’s worth of vitamin D is 15 to 20 minutes in the sun. During the winter months in Seattle, even that can be hard to come by. Vitamin D helps the body absorb calcium, which supports the development and maintenance of healthy bones. Insufficient amounts of it, especially in children, can cause a condition called rickets, a softening of the bones, making patients more prone to fractures and deformities. For older people, vitamin D and calcium are important in preventing osteoporosis, or brittle bones. While we’ve known about the connection between vitamin D and calcium for some time, more recent research has shown that vitamin D may also improve muscle recovery and help prevent soreness and aching. Research has also shown that vitamin D may help with immune function and may improve depression symptoms and help alleviate symptoms of seasonal affective disorder (SAD). Sunlamps can also help with symptoms of SAD, but they do not provide the body with vitamin D. You can get small amounts of vitamin D from foods including fish, eggs and fortified milk, but for people living in the Seattle area, it’s hard to get enough vitamin D without taking a supplement. I recommend to my patients that they take a daily vitamin D supplement with 1000 to 2000 international units (IU) to ensure sufficient vitamin D levels. The National Academy of Medicine (formerly the Institute of Medicine) recommends a minimum daily allowance of 600 IU of vitamin D per day and 800 IU per day for people over age 70. People living in the Pacific Northwest may need more than this due to our limited exposure to the sun compared with other areas of the country, particularly during winter. During the summer months, when the sun does come out in Seattle, it is easier to get those 15 to 20 minutes of sunshine per week. However, keep in mind that sunscreen blocks the UV light that allows our skin to synthesize vitamin D. I don’t advise going into direct sunlight for extended periods of time without sunscreen, especially for those who are fair skinned or have other risk factors for skin cancer. For this reason, it may be worthwhile to take vitamin D supplements all year round. Some people are more susceptible to low vitamin D than others. People with darker skin tones need more sunlight to synthesize enough vitamin D. Older populations should also be aware of vitamin D levels to ensure bone health. Breast-fed infants are also prone to vitamin D deficiency because breast milk does not usually contain a sufficient amount of vitamin D and infants should not be exposed to direct sunlight. Seattle’s latitude and propensity for cloudy days make it hard for all of us to get enough vitamin D, so if you’ve got the rainy-day blues and aren’t already taking vitamin D, you might want to consider a supplement to boost your vitamin D.
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Nedostaje vam vitamina D? Unesite ga u organizam uz pomoć ovih 5 namirnica Muči li vas pospanost, loše raspoloženje i visok krvni tlak? Svi navedeni simptomi bi mogli upozoravati na manjak vitamina D u organizmu. Osim izlaganja sunčevim zrakama, vitamin D možete dobiti i iz nekih namirnica. Vitamin D (kalciferol) se iz povijesnih razloga svrstava u vitamine, zapravo je naziv sa skupinu prohormona, topljivih u mastima. Međutim, u slučaju nedovoljnog izlaganja suncu, vitamin D je vitamin tj. esencijalna komponenta hrane. Još se naziva i antirahitični vitamin te vitamin sunca. Procijenjeno je da se ljeti u jednom četvornom centimetru kože, koja se izlaže suncu, svaki sat proizvede 6 IU vitamina D. Također se procijenjuje da po zimi koža stvara 75% manje vitamina D nego ljeti odnosno izlaganjem suncu zimi, proizvede se oko 200 IU vitamina D u dva sata. Losos za večeru Iako se vitamin D nalazi u dosta malo namirnica, jedan od najboljih izvora je vitamin D su masne ribe poput lososa i sardina. Volite li jesti lososa, jedan filet za večeru će vam osigurati potrebnu količinu ovog vitamina. U žumanjku jajeta se nalazi vitamin D, no kako sadrži i kolesterol, ne pretjerujte s konzumacijom. Jaja možete pripremiti za doručak, narezati ga u salatu ili od njega pripremiti neki ukusan desert. Vitaminom D je bogata i tuna iz konzerve koja je svakako jeftinija od svježe ribe pa ju možete konzumirati umjesto lososa. Mlijeko Pojedine vrste sojinog i rižinog mlijeka sadrže jednaku količinu vitamina D kao i kravlje mlijeko, pa imate izbora ako ne podnosite laktozu. Ako radije svoj vitamin D uzimate putem dodataka prehrani, stručnjaci savjetuju da ovo činite uz najveći obrok. Ovako ćete povećati njegovu apsorpciju za čak 50 % . Brojne funkcije vitamina D u organizmu Najvažnija je da održava homeostazu kalcija u tijelu. Vitamin D ima zadaću kontrolirati koliko će se kalcija apsorbirati iz hrane, koliko će se ugrađivati ili oslobađati iz kostiju. Ukoliko u organizmu nedostaje kalcija, proizvodi se više aktivnog oblika vitamina D u bubrezima koji pomaže apsorbciju kalcija. Ukoliko nedostaje vitamina D u organizmu, navedeni mehanizam neće osigurati homeostazu kalcija te će doći do oslobađanja kalcija iz kostiju, tj. do demineralizacije, kako bi se postigla potrebna razina kalcija u krvi. Navedeno stanje dovodi do osteomalacije i osteoporoze u odraslih ljudi te rahitisa u djece (antirahitični vitamin). Zbog toga, uz dovoljan unos vitamina D, moramo imati na umu da zadovoljimo i dnevne potrebe za kalcijem. Osim navedene uloge u oragnizmu, vitamin D ima i druge funkcije poput regulacije fosfatnog metabolizma, regulacije imunološkog odgovora, regulacije razine inzulina i šećera u krvi te krvnog tlaka. Sličan Post 2016-11-10 06:42:00. izvor: Kako Leciti