role of vitamin d
Vitamin d, as well as other vitamins, is very important.It stimulates the absorption of calcium and phosphorus, and also prevents excessive release of these elements in the urine.What is the function of calcium?This first building block of our bones and teeth, which contain calcium in two forms.The body needs to consume calcium constantly, he has other needs, with respect to vitamins and minerals.But daily calcium leached from the human body, so when you feel that you are missing that element - start taking vitamin d.He, along with a part of the calcium bone metabolism.And most importantly - it does not allow calcium to leave your body.So the lack of this element weakens our bones - they become porous, prone to distortion and destruction.Therefore, it is important to provide the body with enough calcium and vitamin d.Yet Vitamin d allows calcium is better absorbed in the small intestine.The role of this element is so important, especially in the formation of bone tissue of
Similarly important is the presence of phosphorus, which is found in all living cells and food.It participates in conduction of nerve impulses, it is the building block of cell membranes, the soft tissues, such as kidney, heart, brain, and muscle.He takes part in many metabolic processes and chemical reactions, and promotes the absorption of niacin.Phosphorus is part of the genetic code, and promotes the release of energy from protein, carbohydrate and fat.It has a positive effect on the heart, kidney, and bone and gums.Due to the presence of this element in the body pH maintained properly, it interacts with vitamin B, promotes glucose uptake.This is necessary during growth and repair of damaged tissues, support the vitality and pain relief for arthritis.Since vitamin d allows phosphorus and calcium absorbed by the body and remain in it - it provides an appropriate amount of these minerals.
This vitamin has an impact not only on the proper formation of bone in children and adults, but also on their respective density, as well as dental health.The presence of this vitamin in the human body is also useful for the nervous system, and hence during muscle spasms.It is useful for the heart as enough calcium in efficient conduction of nerve impulses.Also vitamin
d affects other fabric: it prevents and reduces inflammation of the skin and regulates the secretion of insulin, and thus affect the appropriate level of sugar in the body.It also has a beneficial effect on the hearing, as defined well affect the operation of the inner ear.Without enough calcium, which helps the absorption of vitamin d, it becomes porous and very smooth.This prevents the transmission of signals on nerves and hold this information in the brain.Also affects the bone marrow cells that produce monocyte - protective cells.The presence of this vitamin also react parathyroid cells, ovaries, some brain cells, heart muscle and breast cells.
worth mentioning the importance of vitamin d in the prevention of various cancers, such as colon cancer, breast cancer, prostate cancer, non-Hodgkin's lymphoma.Without this vitamin can not do any modern anti-cancer drug.
consequences of deficiency of vitamin D
Vitamin D deficiency causes many irregularities in the development and functioning of the body.First of all, vitamin D deficiency is the cause of rickets in children, adolescents and adults.As a result of its lack of developing a disease in which there is a complete lack of phosphorus and calcium, the bones are weakened and distorted under the influence of body mass rapidly growing child.The bones of the wrist increases, chest begins to resemble the hump, it becomes especially noticeable in children by the end of the growth of teeth.In addition, due to lack of vitamin d children often become hyperactive.That is why it is so important to a child constantly have contact with sunlight in the case of deficiency of this vitamin in the diet and the lack of it in the form of an integrated receiving drugs.Those adults who have limited access to the sun or foods fortified with vitamin d, may develop softening of bones called osteomalacia, which leads to frequent fractures and skeletal curvature.
vitamin d deficiency in adults contributes to the development of osteoporosis.It includes a reduction in mass and bone density, which leads to degeneration of motor apparatus due to the loss of calcium from the body.The bones become porous, fragile and brittle.The patients (mostly women) suffer deformation figures.
Too little vitamin d may cause conjunctivitis and dermatitis.Weakening of the body due in particular vitamin deficiency d (as well as vitamin C) leads to a decrease in cold tolerance.The effect of vitamin d deficiency is also a hearing impairment.
Without vitamin d of the nervous system and muscles difficult, because it regulates the level of calcium in the blood.Increased risk of cancer can be caused by lack of vitamin d.The weakness of the teeth is the result of a lack of calcium and phosphorus, which is associated with a deficiency of vitamin d.
than harm excess vitamin d
important to bear in mind that the health of vitamin d in the large quantities is toxic!If you take it four times greater than recommended - you are in grave danger.
result of an excess of this vitamin - diarrhea, fatigue, increased urination, eye pain, itching, headaches, nausea, anorexia, and an excess of calcium that is stored in the kidneys, arteries, heart, ears and lungs.Adverse changes occur in these organs, and even developmental delay (particularly dangerous for children).In adults increases the risk of stroke, atherosclerosis and kidney stones.
It should be noted, however, that long-term exposure to the sun does not cause hypervitaminosis.Vitamin d in this case does not accumulate in the tissues as when taking a tablet.The body itself controls its level as a result of being under the influence of the sun.
Sources of vitamin d
Excellent source of vitamin d - is fish oil.It is usually synthesized from fats that are found in fish such as salmon, tuna, herring, mackerel and sardines.This vitamin may also be found in milk (preferably further enriched with added vitamins), and in the liver, egg proteins and milk products such as cheese, butter and cream.Of course, the dose depends on how was prepared (or grown) the products from the storage conditions, conditions of carriage, or even whether there have, for example, cows have adequate access to the sun.
However, as already mentioned, vitamin d is a one of the few vitamins that we can not get in the diet.The body itself can produce vitamin d of sunlight that can reach our skin.Scientists say that ten minutes of sun daily during the summer months provides the required dose of the vitamin during the whole year.Nevertheless, it is necessary to take into account individual needs, such as the fact that children need more vitamins than adults.And also - that with age decreases the body's ability to produce this vitamin when exposed to ultraviolet rays.In addition, people in the polluted environment are less likely to obtain adequate vitamin d in the body.Similarly, those with dark skin should get more vitamin d, because their skin reflects the sun's rays.
calciferol, ergocalciferol, cholecalciferol
role for the body
- Provides the absorption of calcium and phosphorus
effects of deficiency of vitamin d (beriberi)
rickets in childrenand adolescents, softening of the bones (osteomalacia) and osteoporosis in adults, fractures, scoliosis and degeneration of the motor apparatus, distortion of the spine, malfunction of the nervous system and muscular disorders, conjunctivitis, inflammation of the skin, weakening the body and reducing its resistance, hearing loss, weakness and loss of teeththat increases the risk of tumor cells
effects of excess vitamin d (hypervitaminosis)
excess calcium in the body, diarrhea, fatigue, increased urination, eye pain, itching, headache, nausea, anorexia, disruption of the functioning of the kidneys, arteries, heart, lungs, ears, adverse changes in these organs, delayed child development, creates the risk of myocardial infarction, atherosclerosis, kidney stones
fish oil, and salt-water fish (salmon, tuna, herring, mackerel, sardines), liver, eggs, milk and dairy products: cheese, butter, cream
Did you know ...
When you eat foods with vitamin d, add some fat, because that way you will promote the absorption of this vitamin.The synthesis of vitamin d also allows you to enhance the pantothenic acid or vitamin B3.Vitamin d affects the availability of zinc in the body, which is useful for renal patients undergoing dialysis.
About how important vitamin d, the human body is telling us every day.Life in urban areas with high levels of pollution causes us to consume more vitamin d.People who work at night, and those who have limited exposure to the sun, should increase the intake of vitamin d.Children who do not drink milk, should consume vitamin d added in the form of tablets.
People who take anticonvulsants, have an increased need for vitamin d.People with dark skin and those who live in temperate climates, especially in need of vitamin d - more than others.