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Most people who suffer from vitamin D deficiency do not realize that they are actually suffering from it. Vitamin D is essential for the body to absorb the calcium required by the bones. Some of the early signs of the deficiency include depression, joint pains and tiredness. People tend to ignore these symptomsas they feel common pains usually lead to something harmless. The cases of vitamin D deficiency are on the rise. It is estimated that approximately 1 billion patients suffer from the same. Lifestyle is one of the main factors of the rise in the deficiency. A sedentary life, without too much sun exposure combined with an unhealthy diet, can all lead to deprivation of this essential vitamin. Many people are of the misconception that they cannot get Vitamin D deficiency because they eat Vitamin-D-fortified foods. But relying on Vitamin D only by the consumption of food is usually found inadequate as sun exposure is one of the main sources of Vitamin D. There are some people who are more prone to this disease. So if you fall under any of these below categories do not hesitate to take a test if you feel constant common pains: - Dark skin: Darker skin needs ten times more the vitamin D, as compared to a pale skinned person. - Depression: The brain hormone Serotonin, associated with elevated moods fall when one has low exposure to sunlight. - Age: In people above the age of 50, the skin produces lesser vitamin D on sun exposure and even the kidneys are not as efficient in converting the absorbed vitamin D for the bodys needs. - Vegetarian: Vegetarians have limited options in choosing vitamin D enriched foods, as the best sources are from animal foods. - Obesity: People with more body fat require more vitamin D, as its fat soluble. - GastrointestinalIssues: People with Crohns disease, celiac disease or other illnesses that affect the digestive tract can also experience low vitamin D levels, as again their body finds it difficult to absorb the vitamin. - Avoidance of sun: Fear of the being a victim to sun cancer and other serious ailments caused by the harmful ultraviolet rays of the sun keeps people away from stepping out into the sun and getting their required daily dose of vitamin D. - Children below 5: Lack of sun exposure in children, because their bones are still growing. The only way to be absolutely sure to find out whether you have the deficiency is to take a blood test. So if you feel that you are suffering from any of the symptoms mentioned, along with a lifestyle devoid of sunlight dont hesitate to take the test, because remember 75% of the world suffers from vitamin D deficiency and half of them dont even know it.
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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