Vitamin D (Cholecalciferol)
Vitamin D is a fat-soluble Vitamin that can be synthesized by our body under the influence of sunlight itself. Nevertheless, recent studies indicate that more and more people have too little Vitamin D in the blood. A Vitamin D deficiency, however, can have disastrous consequences: Since Vitamin D is significantly involved in the regulation of calcium balance, can occur due to a lack of instability of the bone structure. However, only a Vitamin D deficiency, but an Overdose not have a negative impact on our body.
Vitamin D regulates the Calcium balance
Vitamin D is a collective term that includes multiple Connections. Of this Vitamin are particularly D2, found in plants and fungi, and Vitamin D3, which is included only in animal foods, for us, people of importance. In the body, Vitamin D is primarily in the regulation of calcium and phosphate balance involved. Vitamin D ensures that calcium from food can be absorbed better and supports the incorporation of calcium into the bones.
In addition, Vitamin D is involved but also in the regulation of calcium levels in the blood: Decreases the level of calcium, can be produced from an inactive precursor of Vitamin D, Calcitriol. Calcitriol then ensures that calcium is released from the bones and the calcium level rises in the blood. This is to ensure that calcium for vital metabolic management of the nerve cells, or the work of the muscles is functions as the Stimulus.
Vitamin D strengthens the immune system
In addition to the Regulation of the calcium balance, Vitamin D also plays a role in strengthening the immune system a significant role. How, exactly, Vitamin D makes agents a contribution to the prevention of disease, however, is not yet clarified exactly.
However, it is believed that Vitamin D from certain cells of the immune system is tasked with the T – lymphocyte, to bring the defence against the pathogens. Vitamin D in the body is not enough, can’t react the T-lymphocytes to the pathogen and these can take root without a lot of resistance in the body and multiply.
Vitamin D prevents cardiovascular disease
Vitamin D, however, can not only strengthen the body’s defenses against typical infectious diseases such as colds, flu, or pneumonia, but also help to offset cancer: Recent studies suggest that with sufficient supply of Vitamin D the risk for certain types of cancer such as breast cancer or colon cancer by up to 50 percent lower than in people with a Vitamin D deficiency.
Vitamin D should not, however, act only preventively, but also when an already broken-out of cancer the healing process to have a positive influence. So Vitamin D is to inhibit the formation of metastases and tumor growth. This Thesis has been checked in studies to date for colorectal cancer, prostate cancer, breast cancer, lung cancer and skin cancer. The studies suggest that the chances of Survival in the case of one of these cancers will rise by a high Vitamin D level significantly.
Also the risk for cardiovascular disease should have enough Vitamin D in the blood significantly reduce. Thus, it was demonstrated in a study that in people over 50 years suffering from a Vitamin D deficiency, the risk for a cardiovascular disease was significantly increased. Further studies are, however, still. Similarly, the Thesis that an adequate supply of Vitamin D increases the risk for diseases such as Diabetes or Multiple sclerosis to reduce.
Vitamin D in food
Vitamin D is found in food, especially in cod liver oil and fish. Particularly rich in the Vitamin are fatty fish rich species such as herring, Sardine or salmon. Who doesn’t like fish, you can also rely on dairy products and eggs, as well as different types of fungus. Here, porcini mushrooms, and Shiitake are mushrooms rich in Vitamin D. However, Vitamin D content of fatty fish.
In addition to the above foods, Vitamin D the body can also be supplied via food supplements.
How much should Vitamin D be absorbed by the body to protect it from diseases, is debated among scientists. Currently, the recommended daily dose of Vitamin D for children and adults at five micrograms. Infants under one year of age and adults over 65 years of age should take daily to ten micrograms. Five micrograms of Vitamin D, for example, are found in the following foods:
- 4 eggs
- 20 Grams Of Herring
- 150 Grams Of Mushrooms
- 150 Grams Of Avocado
- 250 Grams Of Beef Liver
- 500 Grams Of Cheese
In General, it should be noted that the intake of Vitamin D via food plays only a minor role. The majority of Vitamin D is already covered by the production of the body’s own Vitamin D. In the case of a lack of relevant amounts of Vitamin D can be best through food supplements.
Vitamin D content in the blood
Vitamin D can not only be supplied via food, but also by the body itself can be synthesized. Under the influence of sunlight (ultraviolet B light) is cholesterol converted to a precursor of Vitamin D. This process is compared to the uptake via food, the significantly more important source of supply: Up to 90 percent of the in our body, Vitamin D can be synthesized in this way. Since Vitamin D is mostly manufactured by the body itself, it is not a classic Vitamin. Because according to the Definition are to be understood under vitamins only those substances which cannot be produced by the body itself.
Than normal a Vitamin D content of at least 20-30 nanograms of Vitamin D per Milliliter of blood. How high is the level of Vitamin D should be in the blood, however, ideally, exactly, is among experts controversial. Some studies, however, point to the fact that Vitamin D can only act from a level of 32 nanograms per Milliliter of blood cancer. Such values can be achieved either through regular exercise or by taking vitamin preparations. How much Vitamin D is produced in the Outdoors, depends on various factors. These include:
- Skin pigmentation
- The intensity of the sun light
In the case of babies and small children, as well as during pregnancy and lactation the need for Vitamin increases D. In this time should be taken to ensure that the level of Vitamin D decreases too much.
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- Vitamin D (Cholecalciferol)
- Vitamin D Deficiency