Vitamin D Deficiency
Vitamin D deficiency is common across the globe, especially in areas where summer is shorter.
Being actually a hormone, vitamin D influences a large number of genes, about 3000 of the 30,000. There is a strong connection between many diseases and the natural ability of your body to heal itself. Therefore, when your vitamin D level is low, your body can’t access the genetic information from it’s own cells. As a result your immune system fails.
Types of Vitamin D and Where to Find Them
1. Vitamin D2 also known as ergocalciferol is naturally found in mushrooms and beer yeast.
2. Vitamin D3 or cholecalciferol, can be found in aliments like fatty fish such as salmon and tuna. Also, you can find it in oysters, milk, yogurt, whole grains, avocados, egg yolks, almonds, beef liver.
Medical supplements are another way to increase your vitamin D level. Recent studies shown that vitamin D3 is more beneficial to our body in contrast with D2. This is because is much easier to absorb and also more useful.
Signs of vitamin D deficiency may include: delayed wound healing, hair loss, frequent colds, infertility and depressive states. Also symptoms such as weakness, muscle and bone pain.
Vitamin D Deficiency – How much vitamin D do we need?
Vitamin D can be synthesized by our body by sun exposure. How is that for a simple treatment? Just expose your skin to sun’s rays and your body will produce vitamin D3.
The compound called 7-dehydrocholesterol is the vitamin D precursor and it is transformed under the action of B ultraviolet rays into D3. In order for this process to work, you need a high UV index. So only in the spring and summer you can benefit from such an UV index, that can help to synthesize this vitamin. In spring and winter it’s normal for the amount of vitamin D in your body to decrease. You can solve this problem by adding vitamin D supplements. Aliments rich in vitamin D are not enough to reach the normal limits.
The daily dose of vitamin D is between 4,000 IU(International Units) and 6,000 IU. You can reach this dose if you combine all the three sources(sun, aliments and supplements).
Above all, we must be realistic that modern society has limited outdoor activities. Many of us work indoor, travel almost entirely by car, we even buy vegetables from supermarkets instead of fresh markets. More than that we workout in gyms and prefer watching TV, rather then spending time under the blue sky.
As children look to adults as examples, it is our duty to teach them how important a healthy life is.