Today, most experts call vitamin D the most important vitamin involved in many processes in the body. Much depends on its level in the body: the assimilation of calcium and phosphorus, which are so important for the formation and strengthening of bones, the health of the cardiovascular system, the reproductive system of women and men, and life tone in general.
But most importantly, it is the level of vitamin D in the body that determines how strong the immune system will be. A Harvard Medical School study based on more than 50 scientific papers confirmed that vitamin D is one of the main factors in maintaining natural immunity, as it is involved in the formation of immune cells, including all types of lymphocytes.
Vitamin D (calciferol) exists in several forms, but the most interesting for humans is D3, also called cholecalciferol. This substance does not enter our body in an active form, like some other vitamins. It is produced by the human body under the influence of ultraviolet radiation. Products containing cholecalciferol are few, its amount in them does not allow to cover the necessary daily allowance.
Functions of calciferol
Vitamin D and immunity are inextricably linked. Calciferol allows every cell, including white blood cells, to divide, regenerate, grow, and develop. T-leukocytes, macrophages and other units of the immune system are equipped with special calcitriol receptors that perceive the active form of vitamin D of steroidal origin. Other important functions of this substance are:
- Participation in the metabolism of calcium, phosphorus for the normal development of bone tissue;
- regulation of metabolism of mineral trace elements to protect against osteoporosis;
- increasing muscle tone, providing muscles with the ability to participate in effective metabolic metabolism (growth and development of muscle tissue is ensured);
- increase, strengthening of immunity;
- participation in the work of the thyroid gland;
- ensuring normal blood coagulation;
- participation in the restoration of the myelin sheath of nerve fibers;
- is responsible for the normal growth and development of neurons;
- regulating the heartbeat, blood pressure;
- stopping, preventing the growth of cancer cells.
Symptoms of vitamin D deficiency
So how to detect vitamin D deficiency? The most reliable is to take a test for its level in the blood. But there are a number of symptoms that should alert you and make you take all measures to compensate for the deficiency:
- frequent colds;
- fatigue and exhaustion;
- overweight;
- weakness and muscle aches;
- brittle nails;
- hair loss, split ends
- depressive state, tearfulness, emotional lability;
- GI problems (mainly constipation);
- prolonged healing of wounds;
- increased bone fragility, frequent fractures;
- problems with teeth, gums;
- restless interrupted sleep;
- deterioration in the quality of memory, attention;
- infertility, the causes of which can not be explained by laboratory methods;
- blood pressure spikes;
- frequent abdominal pain.
According to research, low calciferol levels increase the risk of cardiovascular disease, contribute to increased blood glucose levels, and increase body mass index.
Foods that will help replenish vitamin D stores
There are two forms of vitamin calciferol, in which it enters our body: D3 (cholecalciferol, also produced by sunlight) and D2 (ergocalciferol).
The leading position in its content is occupied by fish:
- tuna;
- salmon;
- herring;
- sardine
These fish species can also serve as a source of daily allowance of omega-3 acids, which are good for heart and brain function. Fish meat, especially fatty fish meat, contains not only vitamin D, but also calcium, phosphorus and protein. This minimum is vital for the normal functioning of all systems and organs.
Other products that can be successfully used to combat hypovitaminosis D:
- beef liver;
- eggs, specifically the yolk (they contain more calciferol in summer);
- mushrooms;
- ryazhenka, kefir;
- butter;
- goat’s milk;
- hard cheese.
Unfortunately, even receiving vitamin D in this form, it is not always possible to provide the necessary amount, because you need to eat other foods with other microelements and vitamins. But even a balanced diet will not help to correct the situation with the lack of sunlight, which often leads to problems with vitamin D and weakening of the immune system.
Supplemental sources and sunlight
Although foods can partially compensate for vitamin D deficiency, the most effective way is sun exposure.Walking outdoors on sunny days (especially between 10 a.m. and 3 p.m.) promotes calciferol production in the skin. However, it is important to remember that prolonged exposure to the sun without protection can cause burns and increases the risk of skin cancer. Consequently, sensible sun exposure supplemented by diet is the best way to ensure adequate calciferol levels.
Seasonal variations also play an important role. During the colder seasons, especially in northern latitudes when sunlight is not as intense, people often find themselves deficient in this vitamin. In such cases, vitamin D supplements may be needed, especially for people who spend a lot of time indoors or have limited access to sunlight.
Conclusion
Vitamin D is important for maintaining good health, especially for the immune system, bones and muscles. Its deficiency can lead to fatigue, bone problems, and increased risk of disease. Although foods can partially make up for a deficiency, the primary source of calciferol is sunlight. Supplements can be used during cold weather or when access to sunlight is limited. Caring for adequate levels of vitamin D helps maintain health and prevent various diseases.
