Title : PREVENTING VITAMIN D DEFICIENCY
link : PREVENTING VITAMIN D DEFICIENCY
PREVENTING VITAMIN D DEFICIENCY
Vitamin D is a fat-soluble vitamin that plays a role in many important body functions. It is sometimes called the "sunshine vitamin" because it occurs in our skin in response to sunlight.
is best known for working with calcium in your body to help build and maintain strong bones. Vitamin D is also involved in regulating the immune system and cells, which may help prevent cancer.
There are two forms of vitamin D: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Some research suggests that cholecalciferol is better to raise levels of vitamin D in the blood.
Health benefits of vitamin D
stronger bones
When you think of the bones, calcium often comes to mind. Calcium is the main actor when it comes to bone health and increased bone mineral density but do not overlook the importance of vitamin D.
Previous research has shown vitamin D is a strong stimulator of calcium deposition in bones, making them stronger and healthier. If you are not getting enough vitamin D, your body starts to slow or stop the deposition of calcium in the bones, eventually drawing calcium from the bones into the bloodstream. Over time, this constant cycle of deposit and withdrawal causes weak bones and an increased risk of fractures.
PROTECTION OF CARDIOVASCULAR disease
The classic function of vitamin D is to increase the absorption of calcium to maintain proper bone health, but you know you have a protective effect on the heart? Recent evidence has shown that individuals with vitamin D deficiency have an increased risk of high blood pressure, heart disease, sudden cardiac death or heart failure origin.
Although the exact mechanisms are unclear at this time, it seems that vitamin D can help lower blood pressure, improve vascular elasticity (elastic arteries are), and improve glycemic control. Keep your heart, complete with the D!
decreased risk of type 2 diabetes
Type 2 diabetes can lead to some devastating long-term complications, including nerve damage , heart disease, eye damage and vision loss and kidney failure. Recent evidence suggests that vitamin D may play a significant role in reducing the risk of type 2 diabetes, especially those who are at a higher risk of this deadly disease.
Several observational studies have shown improvements in beta cell function, insulin sensitivity and inflammation throughout the body with the highest levels of vitamin D.
lower cancer risk
research suggests that adequate levels of vitamin D in adulthood can significantly reduce the risk of many cancers, including the colon, breast, ovarian and prostate.
Vitamin D is one of the most potent inhibitors of growth of cancer cells and reduces the risk of cancer by increasing calcium absorption and cell differentiation, while that reduced metastasis (spread of cancer from one organ to another).
protection against autoimmune diseases and infections
Vitamin D is a potent immune modulator, which is very important for prevention of autoimmune diseases such as multiple sclerosis and inflammatory bowel disease. It also helps fight infections of all kinds. A study in Japan, for example, showed that schoolchildren who take 1,200 units of vitamin D per day during the winter season reduced their risk of influenza infection by 40 percent.
how to get your daily vitamin D
SUN
One study found that the life expectancy of women prevents the sun was reduced from 0.6 to 2.1 years compared with women with the highest exposure.One the sun easier, and not to mention free, ways to be on your way to your daily dose of vitamin D is just out in the sun!
When the skin is exposed to UVB radiation from sunlight, provitamin D is formed before being transported in the bloodstream. From there, he moved quickly to the liver and is converted to vitamin D.
production in the skin is maximized in about 10-15 minutes, depending mainly on the pigmentation skin (darker skin colors may require a little more time in the sun).
Fatty Fish
Fatty fish can be a good source of vitamin D. Options common are salmon, trout, mackerel, tuna and eel.
canned tuna
Fresh fish are not the only way to increase the intake of vitamin D; You can get vitamin D from a can, too.
canned tuna and canned sardines both contain vitamin D, and are generally less expensive than fresh fish.
Milk fortified
Almost all types of cow's milk in the US They are fortified with vitamin D, but the ice cream and cheese are not.
Egg yolks
Eggs are a convenient way to get vitamin D. They are popular in many recipes for breakfast, lunch, dinner and dessert.
Since vitamin D in an egg comes from its egg, it is important to use the whole-not only white eggs. One egg will give you about 40 IU, but do not try to get vitamin D a day just eggs.
Beef liver
Although it might not be the most attractive source due to cholesterol containing, a portion of 3.5 ounces of cooked beef liver contains about 50 IU of vitamin D and other nutrients. It will also be receiving vitamin A, iron and protein.
oil cod liver
As its name might suggest a less-than-savory flavor, cod liver oil is often minty or citric acid, or is in capsule form.
SIGNS vitamin D deficiency
1.Excessive sweating
it is often difficult to know whether newborns are deficient, but a sweaty forehead is one of the first noticeable symptoms, says Holick. The same true for adults rings, so if you are "bright" while your activity level remains constant, the temperature is about 98.6 ° and are in an environment of moderate temperature, you may want to consider a test vitamin D.
2. Remarkable and unexpected-weakness-
muscle strength is not just a matter pumping iron. While having a deficiency of vitamin D can make you feel too exhausted even when you are able to get enough shut-eye, adequate intake of vitamin D it helps keep power in every fiber of his being, if you're young or old . promising news :. Within six months of supplementation, muscle weakness linked D-can be eliminated, according to a Western Journal of Medicine study
3. bone fractures
building bone mass around age 30 and lack of vitamin D can accelerate or worsen symptoms of osteoporosis is stopped, according to a study published in American Journal of Clinical Nutrition . Fortification, first introduced around 1930, almost eradicated the weak bone disease rickets. According to this research, the optimal intake of vitamin D is provided by sun exposure, food and supplements.
4. Chronicle pain
Some people may experience pain and discomfort in subtle bones, known as "osteomalacia. Those who are diagnosed with arthritis or fibromyalgia may actually be quite shy of D, as a deficiency can cause joint and muscle pain, too. If discomfort lasts several weeks, consult your doctor if a deficiency of vitamin D could be the cause and if your treatment program should include vitamin.
5. a mood down-in-the-dumps
a diagnosisis depression often actually linked to lack of vitamin D. While the jury is still out on why, vitamin D Council says that the mineral can working in the same areas of the brain-and the impact of the same hormones, such as serotonin, such as those affecting mood.
Sources:
Health.com
umm.edu/health
prevention.com
mercola.com
www.bodybuilding.com
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