This vitamin is synthesized by the body from cholesterol molecules and under the action of UVB.
The vitamin D2 is of plant origin. The D3 of animal origin.
Role of vitamin D.
- It helps the assimilation of calcium.
- It helps to absorb phosphorus.
- It strengthens the immune system.
Vitamin D is often used to treat psoriasis and tuberculosis.
Deprivation and health
In children, deficiency causes rickets and a tendency to diabetes. In adults, bone decalcification and a lot of serious diseases .
Symptoms of deficiency include fatigue, muscle pain. A propensity to inflammation indicates a weak immune system that may come from a deficiency in Vitamin D, among others.
The deficiency is offset by adequate food, it will take months for the effects on bones and nervous system are deleted. But the effect on the immune system is fast.
Vitamin D and cancer
According to a recent study, a supplement of vitamin D3 and calcium reduces he risk of cancer by 77%.
This study was conducted at the Creighton University on a group of 1179 women over 55 years in Nebraska, north of the USA.
Subjects taken randomly were given a daily supplement of 1100 IU of vitamin D and 1450 mg of calcium. After three years, it is apparent that these subjects had 77% fewer cancers than others.
Just 15 minutes of sun exposure three times a week for the body makes vitamin D3 in sufficient quantity, but something is missing in the northern regions. The agency may establish reserves for two months.
Exposure to the sun three times a week is enough to reduce the cancer risk of cancer by 80% and diabetes by 50%.
Vitamin D helps prevent some types of cancer including:
- Cancer Protat.
- Breast cancer and ovarian cancer.
- Colon cancer.
Other risks related to insufficient vitamin D
- Cardiovascular Disease.
- Type 2 diabetes and a deficiency in insulin production.
- Multiple sclerosis.
- Osteoporosis is linked to deficiency in Vitamin D, calcium is no longer fixed.
- Depression and schizophrenia are related to the deficiency.
Sun and Vitamin D
Vitamin D is synthesized by the body under the effect of UVB rays but they are bad for the skin, so do we not expose too long in the sun without protection.
A partial exhibition to sun, his face alone for example, is sufficient to synthesize the vitamin. Use of sunglasses is not incompatible with the production of vitamin unlike sunscreen that filters out UVB.
Food and vitamin D
The best sources of vitamin D, content in IU per 100 g in parentheses.
- Cod liver oil (1000+).
- Whole milk. Two drinks a day can suffice.
- Fish. Sardine (100), tuna (50) mackerel (100) wild salmon (300 and 800 canned).
- Eggs (100).
The recommended daily intake is between 200 and 600 IU according to age. Remember that food intake is completed by synthesis by the body.
Obese people need two times more vitamin D than people of normal body size. Elderlies too.
In cold climates, we recommend additional 1,000 IU per day during the winter.
Food is preferable to stamps, as excessive consumption could have more negative effects that deficiency.