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Health Vitamin D From The Sun
In our previous article, we talked about “healthy tanning“. In this article, we are talking about Vitamin D, a vitamin that comes from the sun. Good reading 🙂
Also known as the sunshine vitamin, vitamin D benefits every part of your body. It affects your blood circulation, helps calcium and phosphorus absorption and strengthens your bones. It is involved in a healthy immune system and is beneficial for mood, heart health and even weight loss. You can get this vitamin from food and supplements, and your skin produces this vitamin when exposed to sunlight. So, what is this vitamin and what are its benefits? What are the best sources of this vitamin?
What is Vitamin D?
If you constantly use sunscreen, don’t get a lot of sun exposure, and/or have darker skin pigmentation, you may not be getting the recommended amount of vitamin that from the Sun. Since very few foods naturally contain this vitamin, supplements may be a good option for some. This type of vitamin is essential for staying healthy and strengthening bones. It is also included in the fat-soluble group. This vitamin is formed when the skin is exposed to the sun’s ultraviolet rays. It is also found in nutritional supplements and some foods.
What Are the Types of vitamin that from the Sun?
There are two main types of this vitamin in humans. D3 is produced in the body in response to direct exposure to the sun’s rays. In addition, D2 (ergocalciferol) is synthesized in plants. Both types need to be converted to its active form, 1,25 dihydroxyvitamin D, in the liver and kidneys for use in the body.
What Are the Benefits of Sunshine Vitamin?
Helping the body absorb calcium and phosphorus from the small intestine is the main function of this vitamin. Calcium is necessary to eliminate the problem of hardening of the bones, to support proper nerve and muscle function and cell functions.
Individuals with a this vitamin deficiency may suffer from weakened, soft, and brittle bone disease, a condition recognized as rickets in children and osteomalacia in adults. Vitamin D is of great importance for its role in balancing calcium and phosphorus and for bone health. Vitamin D intake is much more important to prevent bone loss or softening of bones, especially in those taking certain medications, such as corticosteroids, or managing medical conditions, including osteoporosis.
In addition, beyond bone disorders, vitamin D is beneficial for many more. Vitamin D benefits may include:
Heart health
According to an observational study that checked the blood levels of vitamin D in more than 18,000 healthy men and followed them for 10 years; Men with vitamin D deficiency were twice as likely to have a heart attack than men with adequate vitamin D levels.
Cancer
According to observational studies and preliminary laboratory studies, higher vitamin D and calcium intake may be linked to a lower risk of cancer (especially colorectal cancer). However, due to the way vitamin D affects calcium levels, it is difficult to separate the effects of the two. According to research done; Those with the highest levels of vitamin D had a 50% lower risk of colorectal cancer compared to those who took lower doses.
Cold and Flu
Types of ailments such as the flu and the common cold are known to affect individuals the most in cold weather. This leads some researchers to hypothesize that influenza may be related to this vitamin levels. This vitamin levels are at their lowest in winter. Other studies have found that individuals with low vitamin D levels are more likely to develop respiratory infections.
In addition to the potential health benefits listed above, some people take this vitamin to treat a wide variety of conditions, including:
- Multiple sclerosis
- Prevention of dental cavities and gum disease
- Fibromyalgia
- Psoriasis problem
- Acne and acne problems
- Skin conditions such as eczema
- Tiredness
- Low energy
- Pain
- Seasonal depression
- Diabetes
- Rheumatoid arthritis
- Crohn’s disease
- Thyroid and kidney disease
What Are the Best Sources of Vitamin D?
As is known, the best source of this vitamin is the sun. Supplements containing this vitamin are also often preferred. However, some foods also contain this vitamin. This vitamin sources can be listed as follows:
- Cow milk
- plant-based milk
- breakfast cereal
- Yogurt
- Orange juice
- Mushrooms
- Trout
- Sardine
- Salmon
- Egg
- Liver
Do not forget that; Vitamin D2 is mainly found in plants, while D3 is found in animal foods. When listing the amount of vitamin D in foods, most sources do not distinguish between vitamin D2 and D3. Some foods contain a mixture of both forms.
If you wish, you can also take a look at Harvard University’s page about this vitamin.
