For a while now, vitamin D has been a frequent subject among experts and has gained special prominence in the media. Today, it is even known that about 50% of the Brazilian population has inadequate levels of this vitamin, and that correction of this deficiency is important to restore the proper functioning of the body, improving the intestinal absorption of dietary calcium and reducing the risk of osteoporosis, among many other benefits.
Ana Luisa Vilela, Slimform's medical physician, explains that vitamin D is metabolized in the skin and has various actions in the body, but the best known, undoubtedly, is the absorption of calcium. "It is produced in the body and activated in sun exposure," he says.
The main particularity of vitamin D, in fact, in relation to other vitamins is that its main source of production is through sun exposure: that is, type B ultraviolet rays (UVB) are able to activate the synthesis of this substance. The other vitamins, in general, can only be acquired through diet.
Vitamin D is rarely present in food, which somewhat justifies the many cases of vitamin D deficiency? It plays a fundamental role in the maintenance of bone tissue and influences the immune system considerably, being interesting for the prevention and treatment of many diseases, especially in the treatment of autoimmune diseases.
Even because of this difficulty in obtaining vitamin D through diet, in most cases where vitamin D deficiency is detected, supplementation is indicated.
Read also: B vitamins are essential for physical, mental and emotional health
Foods That Are Sources Of Vitamin D
A Overall Team? Brazilian team responsible for taking care of several athletes in the United States, whose owners are nutritionist Rubens Gomes and life Coach Dora Rodrigues? points out that the best sources of vitamin D are usually cold-water fatty fish such as salmon and trout. "But it is worth remembering that up to 90% of production is stimulated by the sun, ie exposure to sunlight is the major promoter of increased vitamin D synthesis."
Priscila Amadio, a nutritionist at the Chiquetá clinic, points out that few foods are really rich in vitamin D, but this is not a serious problem, since the human body has this characteristic of getting vitamin D primarily from the sun (not from food).
However, below the nutritionist highlights some foods that are sources of vitamin D:
In general, when detecting vitamin D deficiency, it is already indicated the replacement of this vitamin in the form of medicines (and not only through food).
6 Functions Of Vitamin D In The Body
Although many benefits associated with vitamin D are now being talked about, many studies are still ongoing. But, can be highlighted as some of the main functions of this vitamin in the body:
Read also: 4 essential vitamins and minerals for beautiful skin and hair
1. Healthy bones
Ana Luisa points out that vitamin D acts on the absorption and control of calcium. This is even its main function. So much so that the deficiency of this vitamin can cause rickets in children; osteoporosis in adults; besides lower muscle strength in the elderly (increasing the risk of falls and fractures).
2. Good functioning of the heart
The Overall team explains that this vitamin also acts to control contractions of the heart muscle, helping to pump blood to the body.
3. Healthier Pregnancy
Read also: 10 foods that guarantee good health
This vitamin plays an important role in pregnancy, primarily because it acts on the immune system, helping to prevent miscarriage (associated with rejection of embryo implantation). Many studies have evaluated other advantages of vitamin D for pregnant women, such as reducing the risk of the baby developing breathing problems, preventing gestational diabetes, preterm birth and infections.
4. Improves Muscle Gain
Professionals on the Overall team point out that vitamin D works in the human body as a hormonal additive because of its steroid characteristics.
5. Good functioning of endocrine system
Ana Luisa explains that vitamin D regulates the endocrine system and acts on parathyroid and control of PTH (parathyroid hormone) function.This is important because if PTH increases and calcium wears out, it can result in osteoporosis, as well as the possibility of progressing to degenerative and nervous system diseases.
Read also: 11 foods to prevent osteoporosis
6. Disease prevention and treatment
Vitamin D has already been successfully used to treat autoimmune diseases (when the immune system attacks healthy body tissues), such as multiple sclerosis, rheumatoid arthritis and eye problems.
Many studies have been done to prove the benefits of vitamin D in combating and preventing cancer, but more studies need to be done in this regard.
Vitamin D Deficiency: Symptoms and Complications
Professionals on the Overall team explain that in adults, low vitamin D levels are often asymptomatic. "But in the formation and growth of humans, their lack can lead to retardation in motor development and genetic formation."
Thus, in summary, they can be highlighted with some of the complications associated with vitamin D deficiency:
- Delay in motor development and genetic formation;
- Osteoporosis;
- Heart diseases;
- Low immunity, with increased respiratory diseases and infections;
- Muscle weakness and / or loss of strength in the elderly.
Ana Luisa points out that the lack of vitamin D can cause PTH (parathyroid hormone) to increase and calcium wear, which can result in osteoporosis, and the possibility of progressing to degenerative and nervous system diseases.
Priscila points out that the best way to prove vitamin D deficiency is to have a blood test ordered by a doctor.
Vitamin D Replacement Treatments
If vitamin D deficiency is detected after a blood test, the doctor will indicate the most effective treatment, which usually involves:
- Balanced and varied diet;
- Exposure to the sun (remembering that the sunscreen blocks absorption, therefore, should not be used in this case, but, therefore, exposure to the sun should be done at times of lower solar radiation, always according to medical advice);
- Vitamin D Supplementation.
"Undoubtedly the individual should prioritize sunbathing, but an effective and constant supplementation can favor the deposition, as long as all treatment is supervised by a health professional or doctor," said the professionals of the team Overall.
Risks of overconsumption
Priscila points out that the human body itself has a? System against toxicity? D, ie there is no risk of poisoning this vitamin due to sun exposure. But supplementation (orally), yes, when in excess, can lead to toxicity.
According to the Overall team professionals, some of the side effects associated with excess vitamin D in the body are:
- Loss of appetite;
- Nausea and vomiting;
- Excessive thirst;
- Increased urine emission;
- Weakness;
- Nervousness;
- Hypertension;
- Renal calculi.
Thus, the importance of ingesting vitamin D (through supplementation) is reinforced only when there is medical advice.
In addition, a balanced diet and sun exposure (done at the right times without sunscreen) are often effective measures to ensure adequate levels of vitamin D in the body.
Calcium-Rich Foods for Better Bone Health (April 2024)
- food
- 1,230
