He alth care is gaining momentum these days. Humanity has begun to think more about the presence in the body of certain vitamins and minerals. Recently, vitamin D has gained popularity. It is also called the sunshine vitamin. But not everyone knows why and in what quantity we need it. And the main question: where is vitamin D found and how to replenish it?
What vitamin does the sun give
Nature gives us warm weather and bright Sun. And this is far from easy. Everything has its own pattern and sequence. Under the influence of a bright star, complex processes occur in the human body.
Vitamin D refers to a group of biologically active substances. They play an important role in various processes of the body, the formation of which occurs under the influence of ultraviolet rays. That is, vitamin D is a vitamin that is produced in the sun. It can also enter the human body with food.
The value of vitamin D for the body:
- this vitamin regulates the metabolic processes of calcium and phosphorus in the human body;
- develops and strengthens immune forces;
- vitamin D is involved in the fight against infectious diseases;
- prevents the development of diseases associated with cardiac activity;
- reduces the risk of some cancers;
- strengthens the nervous system;
- prevents the development of diabetes;
- creates a favorable environment for tissue and cell growth.
Vitamins of group D are a very important part of the human diet. It performs many functions. The presence of the solar vitamin in the body is very important. After all, without it, neither calcium nor phosphorus is absorbed. This disrupts the proper functioning of the whole organism as a whole.
Vitamin D's main job is to promote normal growth.
And also it actively influences:
- correct development of the skeletal system;
- no formation of rickets and osteoporosis;
- normalizes blood pressure;
- regulates the proper functioning of the thyroid gland.
This is the kind of vitamin produced in the Sun. This is a gift of nature that should be used not only for pleasure, but also for your own he alth.
How to get vitamin D
Vitamin received from the Sun is also interesting because it comes to us with food. That is, these factors can be supplemented or interchanged.
Besides the Sun andcertain foods contribute to the formation of vitamin D in the body:
- massage;
- using a contrast shower or air.
You need to maintain the right balance of sunbathing, physical manipulation and proper nutrition. In this case, the vitamin that the Sun gives will be supplied to the body regularly in full. And its lack will not overshadow life.
Vitamin D and the Sun
The sun can be considered the most important source of vitamin D. It is recommended to be under its rays more often, but not in the middle of the day. The benefits will be from sunbathing within reasonable limits, of course. There is no need to spend all day outside. It is enough to sunbathe 2-3 times a week for 15-20 minutes.
If a person receives the required dose of ultraviolet radiation, then vitamin D is synthesized in the right amounts.
When getting a vitamin from the Sun, what factors to consider:
- season of the year and day;
- percentage of melanin in the skin;
- age and weight;
- weather conditions;
- using different creams;
- place of stay.
The warm season is considered optimal. In the morning or evening, exposure to the Sun without a protective cream. An important point is environmental friendliness. It is unlikely that you will be able to recharge your solar vitamin in an urban environment. Therefore, periodic trips to the countryside to the country house, forest or pond are needed.
Lack of vitamin D in the body
Vitamin D deficiency is quite common. At the moment im suffering aboutbillion of humanity. This is quite a large number. The main risk group includes children and the elderly.
The most common vitamin deficiency effects from the Sun:
- The development of rickets in children at an early age.
- Increases the likelihood of osteoporosis.
- Diseases of the liver and intestines appear.
- Men may experience problems with potency.
- Obesity problems are emerging.
Avitaminosis is manifested by the following symptoms:
- there is a suppression of appetite and, as a result, weight loss;
- have trouble falling asleep;
- visual problems appear;
- bone fragility increases;
- Children have limb deformities.
If there is a combination of several signs, you should immediately sound the alarm. The sooner a problem is diagnosed, the easier it will be to correct the situation.
Vitamin in foods
Of course, walking in the fresh air is good. But do not forget about the right food. The vitamin that the Sun gives a person can be replenished with the following products:
- pork liver, beef and sea fish;
- fatty fish;
- pork and lamb;
- eggs;
- fat dairy;
- yeast;
- seaweed.
These foods in moderation will only do you good.
Grouprisk
There are various reasons why one should not be in the Sun. For example, it is contraindicated in cancer patients. Less sunbathing is for people with oncological heredity, as well as fair-skinned people.
If the Sun is contraindicated, or for some reason it was not possible to bask under its rays in the summer, then the alternative would be to take vitamin preparations, the use of which is better to consult a doctor. It must be understood that an overdose of this substance is very dangerous.
Vitamin overdose
It happens that a person independently decided to improve his he alth and began to take vitamin preparations, but did not take into account all the components: the frequency of exposure to the sun, the level of vitamin D in the body, eating fatty foods in large quantities. In this case, an oversupply is possible.
The main symptoms of a vitamin overdose, such as the Sun gives:
- poor sleep and irritability;
- severe headaches;
- unstable blood pressure;
- frequent joint and muscle pain;
- vomit;
- dehydration.
Very often there is a hormonal failure. The body stops listening. Often, an overdose of a vitamin is much worse than a lack of it.
Misconceptions
Many may conclude that you need to sunbathe more often and more. But everything is good in moderation.
You need to understand that excessive exposure to the burning Sun without protective equipment will not bring any benefit. But to harmmaybe quite. The tan itself doesn't affect anything. But the stronger it is, the lower the skin's ability to reproduce the vitamin.
Many are mistaken that This substance can be obtained by basking in the Sun in the office room. Window glass is UV resistant.
Some people try to replace sunbathing with a solarium. And there is no definite answer here. Some are of the opinion that artificial light is safe, while others argue that tanning beds were originally designed for medical purposes only. And you need to expose the body to ultraviolet rays strictly under the supervision of he alth workers.
Vitamin D is one of the sunniest and most needed substances. Therefore, do not deny yourself walks in the fresh air. It is very useful to walk in silence and think about the good. And you can have a great time with your loved ones and relatives in nature. By taking care of your he alth, you can avoid many unpleasant consequences.
