Our bodies are like a factory. Our bodies expect us to meet all their requirements for regular work. It is our duty to give our bodies the necessary attention and meet those requirements. Among these various requirements, vitamins take up a great deal of space. One of the most important vitamins is vitamin D.
Well, what kind of vitamin the vitamin D is? Vitamin D is a vitamin that melts in oil. Oil and bile are needed for absorption of it. Thus, absorption of vitamin D in fat-free diets is difficult.
Oily fish, fish oil, liver, egg yolk, meat, butter are among nutrients which involve Vitamin D. Milk, bread and breakfast cereals enriched with vitamin D in the recent period also contribute to the intake of vitamin D.
D vitamins are essential for calcium-phosphorus need of metabolism. It affects the strength of the bones and teeth. Daily D Vitamin requirement is 400 IU. With a well-balanced diet, about 100-150 IU of vitamin D per day is may be taken. For this reason, most important part of the requirement of vitamin D is met by the sun. It seems that in addition to healthy and balanced nutrition, it is necessary to take advantage of daylight only for 20 minutes every day.
The common cause of vitamin D insufficiency is the inability to complete the deficiency with food and staying away from sunlight. Intensive employees working in the closed office environment, pregnant and nursing mothers, those with thyroid problems may have vitamin D deficiency.
First manifestations of vitamin D deficiency are seen in the skeletal system. Rachitism, causing crooked legs, is especially seen in infants and early ages. In this period, children are dressed very tightly, so the possibility of using sunlight is reduced. It is also not possible to meet the needs of 0-3 year olds with food. For this reason, vitamin D supplement has started to be given to the new born babies during the 0-1 age period. In older ages, lack of vitamin D is associated with osteomalazia bone softening, calcium and phosphorus decline. In recent years, research has begun to emphasize that the lack of vitamin D increases the risk of insulin resistance, colon cancer, and breast cancer.
Vitamin D does not melt in the water to melt and excess vitamin D is not thrown away with urine. Thus, it is inconvenient to take more than the necessary amount. Taking excessive amount of vitamin D causes abnormal calcification in joints and soft tissues. It is possible to see the vitamin D level with a blood test.