By many of us Foods with vitamin D be curious and Vitamin D deficiency in order to avoid drop or bulb Although its use comes to mind, the best source that meets the body’s vitamin D needs is the sun. The skin synthesizes the sun’s rays and converts it to vitamin D. This is also The benefits of vitamin D It is the best way to gain the body. While the symptoms seen in vitamin D deficiency can be of different varieties such as fatigue, bone pain, hair loss. Vitamin D. lack of It can cause discomfort such as osteoporosis (osteoporosis) and rickets in children, Vitamin D excess It can also cause calcium build-up in the blood and related diseases. Both immunity Let’s look at what vitamin D does, which is so important for other functions.
Vitamin D deficiency causes rickets in children and osteoporosis in advanced ages. As well as vitamin D deficiency Vitamin D in excess some discomfort may occur. When vitamin D is taken in excess, calcium accumulates in the blood. Kidney stones, heart and kidney failure are among the diseases that occur as a result of taking too much vitamin D. Foods containing vitamin D roughly 100 grams of it meets 10 percent of the daily vitamin D requirement. Trying to meet the need for vitamin D only from foods can raise cholesterol since these foods contain fat.
Vitamin D deficiency symptoms These include depression, bone pain, frequent colds, and malaise.
Vitamin D excess symptoms It can manifest itself in the form of excessive vitamin D intake, involuntary and rapid loss of body weight, fatigue, impaired perception of place and time, vomiting or constipation.
In Foods with vitamin D For those wondering, here are some foods containing vitamin D:
- Milk, buttermilk, kefir, cheese and yoghurt
Remember! Diseases caused by vitamin D deficiency When consuming foods containing vitamin D, it is important for individuals to consider their own special health conditions in order to be cautious about them.
The Sabri Ülker Foundation, which conveys the most up-to-date, scientific information in food, nutrition and health to the public in a simple and understandable language, addresses those who are curious about vitamin D. Benefits, excess, deficiency and all other information …
Together with phosphorus, vitamin D is involved in the absorption of calcium and its storage in bones. It also controls the level of calcium and indirectly phosphorus in the blood. Calcium deficiency and / or imbalance in calcium phosphorus ratio can cause problems such as rickets in children and osteoporosis in adults. Vitamin D is essential for bone health as well as muscle function and balance. Strengthening bones and keeping the vitamin D level in the blood within normal ranges can reduce bone fractures caused by falls by 20-30 percent, especially in the elderly. It is stated that vitamin D may also be protective against cognitive dysfunction, MS disease (multiple sclerosis), rheumatoid arthritis, diabetes and some types of cancer (such as breast cancer, colon cancer and prostate cancer) in the elderly. World Health Organization, 5 µg (200 International units (IU) per day for children, pregnant and lactating mothers and adults under 50 years old, 10 µg (Uluslararası 200 International units (IU)) for individuals aged 51-65 recommends 15 µg (600 IU) vitamin D intake for individuals above.
The main source of vitamin D is the sun and it is produced as a result of ultraviolet B (UV-B, 280-315 nm) rays coming into contact with the skin and thus some metabolic processes in the skin. For this reason, the World Health Organization points out that enough vitamin D can be produced by sunbathing for about 20-30 minutes, depending on the angle of arrival of the sun, every day, with the face and arms open, without burns. For example, people who cannot benefit from daylight, such as shift workers, and the elderly who cannot go out of the house often, may be at risk in terms of vitamin D deficiency. It is discussed how the sunscreen creams used in the spring and summer months, when the sun’s rays increase, affect the vitamin D production.
Although fish liver, fish oil, oily fish and egg yolk are shown among the sources of vitamin D, it should be kept in mind that the vitamin D content of foods that are not enriched in vitamin D is quite low. In Turkey, except for one or two terms of nutrient enrichment of vitamin D it is not a question. It is not possible to meet the daily vitamin D requirement only with foods. Therefore, individuals and patients who cannot benefit from sunlight sufficiently and / or have some special problems such as chronic kidney disease may be at significant risk of vitamin D deficiency. Individuals who think they are in this situation and the patients mentioned above are recommended to consult their physicians.
The World Health Organization calls on societies facing the problem of vitamin D deficiency at the social level to use vitamin D supplements and / or to evaluate the mandatory vitamin D enrichment plans and policies for the appropriate foods commonly consumed in the society. In countries such as the United Kingdom, Scandinavian countries and Canada, which cannot benefit from sunlight sufficiently, vitamin D enrichment practices are widely successfully applied. For example; All drinking milk in Canada is enriched with vitamin D. The upper level determined for the total daily vitamin D intake should not be exceeded. Excessive vitamin D intake can lead to unintentional and rapid loss of body weight, fatigue, impaired perception of place and time, vomiting or constipation.
Acıbadem International Hospital Endocrinology Specialist Dr. Bilge Ceydilek explained 6 effective ways of storing vitamin D adequately and beneficially, and made important warnings and suggestions.
No matter how much you consume foods containing vitamin D, unfortunately, you can meet at most 20 percent of your daily needs. For the rest, your skin must meet sunlight! Endocrinologist Dr. Bilge Ceydilek said, “The most beneficial times from sun rays in our country are the time period between 11.00 and 15.00 from May to November. Between these hours, it is important to sunbathe both under the knees and both arms bare and without protection factor. Light-skinned people can benefit for 15-20 minutes a day, dark-skinned ones for 30-45 minutes a day. However, if you are going to stay in the sun for a longer period of time, be sure to apply your protective cream! ” says. In addition to protective cream, sunbathing through clothing or windows also prevents sunlight from producing vitamin D in the skin.
Fatty fish such as salmon, sardines, tuna and mackerel are a good source of vitamin D. Sprouted and sun-exposed mushrooms in the soil (cultivated mushrooms do not contain vitamin D) can help you meet a small portion of your daily vitamin D requirement. However, foods alone are not enough for vitamin D.
Regular sleep allows you to benefit more from vitamin D. Studies show that vitamin D levels are lower in those who sleep less than five hours a day. Sleep disorders such as narcolepsy and restless legs syndrome are more common in those with low vitamin D levels.
People who are overweight are at risk for vitamin D deficiency. In obese people, even if the body receives sufficient sunlight, vitamin D production in the skin may decrease and the resulting vitamin D can become ineffective by being trapped in enlarged fat cells for a long time. Therefore, try to maintain your ideal weight. Pay attention to a healthy diet. Avoid simple sugar-containing foods and processed foods. Walk regularly for at least half an hour, at least three to four days a week; ride a bike, swim.
Some medications you use can lower your vitamin D level. Especially some epilepsy-epilepsy, fungal infection, AIDS drugs, cortisone can cause this. If you are using such drugs, you may need to take supplements by checking your vitamin D level under your doctor’s control.
Endocrinology Specialist Dr. Bilge Ceydilek “If vitamin D supplements If you are taking it, have your vitamin level and calcium level checked every six months. If you want to start new, be sure to get tested first. Because, depending on the vitamin D result, varying amounts of vitamin D supplements are recommended, not everyone’s needs are the same, ”he says. Bulb Stating that their forms contain very high levels of vitamin D, Dr. Bilge Ceydilek stated that taking them from the pharmacy without consulting a doctor and mixing them with food may cause a life-threatening risk. drop He says that it would be more reliable to choose the D vitamins that can be taken in form.
VM Medical Park Kocaeli Hospital Internal Diseases Specialist L. Derya İnal explained what was curious about vitamin D.
10-20 percent of vitamin D, a hormone that dissolves in fat and is absorbed from the intestines, is taken through foods. Main 80-90 percent of it is synthesized in the skin by the effect of UVB rays. Direct sunlight contact is required. UVB cannot reach the skin when sunscreen creams with a factor of 15 or more are applied. Similarly, sunbathing behind glass will prevent direct contact of UVB rays with the skin, so there is no vitamin D synthesis.
The angle at which the sun’s rays reach the earth’s surface is very important. Considering the latitude of our country, the most suitable months to benefit from the sun are May-November. The appropriate time range to benefit from sunlight is between 10.00-15.00. While it is sufficient for people with light skin to sunbathe for about 15 minutes a day, those with darker skins need to sunbathe for a longer time for the same amount of vitamin D synthesis.
People stay indoors for a long time during the day. Therefore, their exposure to sunlight is considerably reduced. This means not getting enough vitamin D. Apart from this, vitamin D deficiency is frequently seen in patients who take insufficient vitamin D with foods, in cases such as surgical removal of the stomach, celiac and small intestine diseases, pancreatic insufficiency, fat absorption disorder, chronic liver diseases such as cirrhosis, kidney failure, and kidney diseases that cause protein loss. Also, some medications cause vitamin D deficiency.
In recent studies, insulin resistance, diabetes, fatty liver, obesity and many cancers have been found to be associated with vitamin D deficiency. There are also studies showing that cancer progresses poorly in individuals with cancer in case of vitamin D deficiency. Vitamin D deficiency symptoms can include depression, bone pain, frequent colds, and weakness. Measurement of vitamin D, appropriate treatment and follow-up according to the level of deficiency should definitely be under the control of the physician. From the pharmacy without a prescription Vitamin D supplement It would be beneficial not to take it.
The best parameter to show the vitamin D level is the measurement of 25 (OH) vitamin D in serum. A serum vitamin D level above 150 is defined as vitamin intoxication (intoxication). It causes the calcium levels in the blood to rise considerably. As a result Vitamin D in excess Widespread body pain, severe weakness, constipation, nausea, vomiting, changes in consciousness, increased urinary calcium excretion, kidney stones, kidney failure, heart rhythm disturbances and pancreatitis may develop.