When the gold of the sun rays caresses your skin, a reaction takes place that enables skin cells to produce sunshine vitamin - D.
“Ô, Sunlight! The most precious gold to be found on Earth.”
- Roman Payne
Every human body is unique in its energy and nutritional needs. However, it is capable to perform all of its functions properly and fully, only while having all the necessary, vitally important, macro and microelements, such as vitamin D.
At this stage of the development of biological knowledge, several sources of vitamin D are known to mankind. Initially, only food was attributed to such sources, but over time, it was discovered that some of the D group vitamins are available to us from only one source - the Sun. Therefore, ultraviolet rays are vital to the human body.
Vitamin D is a fat-soluble vitamin, which is found in a few foods and is also synthesized in the skin by the action of ultraviolet rays. The production of vitamin D by the skin depends on many factors, in particular: the degree of skin pigmentation and the area of the skin subjected to the sun-rays impact. Also, the latitude of the location, the duration of the day and time of year are important. It turns out that in the northern regions, from October to March, the sun rays fall at such an angle that the synthesis of vitamin D in the skin practically ceases.
Vitamin D in foods
Useful foods should always be part of the human diet, as they are an important source of nutrients, vitamins, and minerals. There is a long list of products, the use of which can significantly increase the level of vitamin D in the body.
The "vitamin of the sun" can be found practically in every kind of vegetable oil. Olive and sunflower oils are especially valuable in this regard. Butter, containing natural fats, promotes better absorption of this vitamin.
Fresh juices are a natural source of vitamin D, able to fill its deficiency if necessary. Canned juices are also vitaminized and vitamin D is retained in them even after heat treatment. Carrot and lemon juices are especially rich with sunshine vitamin.
All fruits and vegetables, ripening in the spring and early summer, have a high content of vitamin D. The early greens of all species, lemons, and grapefruits and, surprisingly, champignons should be present in your ration.
Products of animal origin with high Vitamin D concentration include: butter, cheese, milk, liver, yolk, fish (herring, mackerel, tuna, salmon).
Vitamin D deficiency
Very often, vitamin D deficiency is associated with rickets in children, a disease which leads to soft bones and skeletal deformities.
If adults have the sunshine vitamin deficiency, it leads to fatiguability and complications with the healing of fractured bones.
Another important point, an excess of vitamin D can be more dangerous than its deficiency. More specifically, the vitamin D diet is not the same for everyone.
For many categories of the population, doctors strongly recommend taking synthetic vitamin D for preventive purposes. This is especially true for children under one-year-old. Yes, its effectiveness has been proven against rickets, but you should read about the side effects and overdose and you will be horrified. Vitamin D is the most toxic of all fat-soluble vitamins. Therefore, let us remind you once again, any vitamin should be supplied to the body in its natural form, as it was intended by nature. A wise food diet and outdoor recreation are the best sources of vitamin D for adults and children.