What is it for
Hello my dear nutrition experts. I decided to devote today's article to the "solar element" - this is vitamin D3. Its international name is cholecalciferol. This element is very important for the full functioning of the body. Moreover, it is necessary for both adults and kids.
Our body produces most of this important element on its own. It does this by converting sunlight into chemicals. Under the influence of UV rays, cholecalciferol (well, it is also vitamin D3) is formed in the skin. It then binds to a vitamin D-binding protein and travels to the liver. There he is given the "good" to spread throughout our body. What an adventure story
This element affects the structure of the skeleton. Also, pressure, immunity, mood, brain function and the ability to protect against cancer depend on its presence ( 1 ).
Vitamin D takes part in various vital processes:
- regulates, supports the immune and nervous systems;
- reduces the risk of developing multiple sclerosis;
- maintains optimal body weight;
- reduces the severity and frequency of asthma symptoms;
- reduces the risk of developing rheumatoid arthritis in women;
- important for bone health;
- reduces the risk of heart disease, diabetes and certain types of cancer;
- necessary for the absorption and metabolism of calcium and phosphorus;
- participates in the work of endocrine glands.
A derivative of vitamin D3 in pharmaceuticals are products of animal or vegetable origin. In animal form, it is a more digestible and useful form. It is produced by irradiating animal oils and cholesterol. It is absorbed up to 500 times faster than its plant counterpart. And was rated 4 times more effective.
How long does it take to be in the sun
Up to 95% of this element can be obtained naturally from sunlight. Your skin produces vitamin D when it comes into contact with UV rays. That is why it is called the "solar" element. But nowadays, most people experience deficiency symptoms. The two most common reasons for this are:
- Frequent stay indoors. Previously, people worked most of the time outdoors and walked a lot. Today we see a different picture. Even children spend too many hours indoors watching TV or playing video games. And most adults work and spend their leisure time indoors. Moreover, being in the shade and cloudy weather can reduce the synthesis of provitamin by 60% ( 2 ).
- Applying sunscreen. When we spend time in the sun, many people put on SPF protection. Yes, I will not argue - the risk of developing skin cancer has increased in recent years. And doctors strongly recommend using it for children and adults, even during the winter months. But when you apply a cream even with SPF8, the body's ability to produce vitamin D is reduced by 90%. And a product with a higher SPF 30 reduces D3 production by up to 99%.
Therefore, try to be in the sun for at least 15 minutes a day. It is better to do this in the morning. Then the possible negative consequences will be minimized. But you get enough of this important vitamin for free????
Deficiency symptoms
Many doctors are beginning to realize that vitamin deficiency is very serious. No wonder it is one of the most recommended supplements, especially for newborns.
For infants and infants, the deficiency of this element is very dangerous. It leads to serious problems. For example, it can provoke the development of a rickety chest. Another negative manifestation is that the baby's head develops a square shape. Kyphosis (this is the “frog belly”) and O-shaped legs may also be observed. In schoolchildren, a low content of vitamin D3 is manifested by vision problems and fatigue.
The presence of vitamin D deficiency is difficult to detect. Because the general symptoms are vague, such as fatigue, body aches or pain. More serious deficiency symptoms are bone pain and general weakness. It is important to remember that sometimes these signs may not appear. That is why it is important to take a blood test to check your levels of this element.
According to studies, vitamin D deficiency can lead to complications of the following diseases:
- osteoporosis;
- heart disease and high blood pressure;
- depression, insomnia;
- arthritis;
- diabetes;
- asthma;
- multiple sclerosis;
- psoriasis;
- fibromyalgia;
- slow healing fractures.
By the way, this video will tell you a lot of interesting things about the consequences of the deficiency of this element. Take a look.
Best Sources of Vitamin D
The best source is sunlight. Most experts recommend spending at least 10-20 minutes a day in direct sunlight. However, they do not recommend applying sunscreen. So you will get from 1000 IU to 10000 IU. If you are dark-skinned, you will need more time in the sun to get enough of the vitamin. Because dark skin has more protection from sun exposure.
The best time for such sunbathing in summer is before 11 am and after 4 pm. And in winter, go outside more often, especially when the sun comes out.
There is also a category of foods that are rich in the "solar" element. In northern countries, including ours, it is necessary to include these products in your diet. I will give those that contain a large amount of D3. The table below will tell you which foods contain the most cholecalciferol. The percentage is given at a consumption rate of 10 mcg (400 IU).
