What is Vitamin D? How Do We Prevent Vitamin D Deficiency?
Vitamin D deficiency is very effective for improving living standards. Vitamin types have important effects on the body, where they participate in metabolism through various biochemical events. Vitamin D is among the fat-soluble groups like vitamins A, E, and K. It is mostly synthesized by ultraviolet rays from the skin thanks to the sun. However, even in small amounts, animal and plant foods can support the body in eliminating vitamin D deficiency.
Vitamin D is very important for our body. In cases where there is insufficient vitamin D in our body, it will be inevitable to face health problems, especially. Therefore, we need to take it regularly and in sufficient quantity. Some things need to be done to make up for the vitamin D deficiency.
The body stores more vitamin D, especially during the summer months. Thanks to the summer sun, we get vitamin D. So while taking this vitamin, the sun plays a big role. When vitamin D is insufficient in the body, it leads to premature aging, makes you fat, causes digestive and absorption problems in the intestines, and leads to skin cancer.
Sunscreens, frequently preferred during summer periods, also prevent us from getting the full vitamin that the sun gives. For this reason, we should not prevent vitamin D intake by using sunscreens. However, this does not mean you should spend much time in the sun. It is necessary not to stand for long, especially in scorching suns. Standing under the scorching sun for a long time can leave permanent burn marks on our bodies.
To eliminate the deficiency of vitamin D in the body, 90-95% of the sun rays; 10-20% of it are provided by the foods taken from outside. Examples of animal or plant foods are as follows:
- Some oily fish, such as salmon, sardines, tuna, and mackerel
- Milk
- Egg yolk
- Sweet potato
- Oat
- Broccoli
- Parsley
- Mushrooms
What is Vitamin D Excess and What Causes It?
Vitamin D should be taken as needed. It should not be forgotten that it is stored in the body and can cause unwanted side effects in the body when excessive intake occurs. Vitamin D can be seen in excess due to nutrition, but this vitamin, taken in excess as a supplement out of necessity, can cause an excess in the body. Health problems that may arise from an excess of vitamins:
It can cause gastrointestinal problems. These; include loss of appetite, nausea, vomiting, constipation,
- Dizziness,
- muscle weakness,
- excessive thirst,
- excessive urination,
- weight loss,
- Irritability,
- An increase in blood pressure can be observed.
What Causes Vitamin D Deficiency?
Vitamin D deficiency is most common in women in the country. Vitamin deficiency seen in young children and adolescent periods has regionally common places. These places are the Eastern and Southeastern Anatolia regions. Let’s take a look at the general reasons:
- Not making enough use of the sun’s rays,
- Obesity,
- Not eating enough and healthy,
- Decreased synthesis and excretion of vitamin D,
- Liver failure,
- Chronic renal failure,
- Genetic diseases,
- Unhealthy lifestyle.
What Are the Benefits of Vitamin D?
Vitamin D is the most important vitamin in the human body to maintain bone health. In addition, vitamin D affects the mental process of the person. People with low vitamin D levels feel more depressed. Muscle and joint pain accompanies this condition and is among the main symptoms.
Among the benefits of vitamin D, sleep regulation and healthy sleep remain at the forefront. It is especially important for people who want to lose weight. Because according to the level of vitamin D, the rate of weight loss becomes easier.
