Do You Know Why We Need Vitamin D??
Vitamin D also referred to as the “sunshine vitamin” because it’s produced in your skin in response to exposure to sunlight.
Getting 20-30 minutes a day of sun exposure, with no factor is ideal, although if its hot make sure you aren’t out in the hottest part of day.
You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.
The most vital are regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases.
If your body doesn’t get enough vitamin D, you’re at risk of developing bone abnormalities such as soft bones (osteomalacia) or fragile bones (osteoporosis).
Some good food sources include:
- oily fish – such as salmon, sardines, herring and mackerel.
- red meat
- egg yolks
- fortified foods – such as most fat spreads and some breakfast cereals.
- olive oil
3 Surprising Benefits…
1. Helps fight disease.
In addition to its primary benefits, research suggests that vitamin D may also play a role in:
- reducing your risk of multiple sclerosis
- decreasing your chance of developing heart disease
- helping to reduce your likelihood of developing the flu
2. Helps fight depression
Research has shown that vitamin D might play an important role in regulating mood and warding off depression. In one study, scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms.
In another study of people with fibromyalgia, researchers found vitamin D deficiency was more common in those who were also experiencing anxiety and depression.
3. Boosts weight loss!!!
Consider adding vitamin D supplements to your diet if you’re trying to lose weight or prevent heart disease.
In one study, people taking a daily calcium and vitamin D supplement were able to lose more weight than subjects taking a placebo supplement. The scientists said the extra calcium and vitamin D had an appetite-suppressing effect.
In another study, overweight people who took a daily vitamin D supplement improved their heart disease risk markers.
Symptoms If You Are Deficient
Many factors can affect your ability to get sufficient amounts of vitamin D through the sun alone. These factors include:
- Being in an area with high pollution
- Using sunscreen
- Spending more time indoors
- Living in big cities where buildings block sunlight
- Having darker skin. (The higher the levels of melanin, the less vitamin D the skin can absorb.)
These contribute to vitamin D deficiency in an increasing number of people. That’s why it’s important to get some of your vitamin D from sources besides sunlight.
The symptoms of a vitamin D deficiency in adults can include:
- tiredness, aches and pains, and a general sense of not feeling well
- severe bone or muscle pain or weakness that may cause difficulty climbing stairs or getting up from the floor or a low chair, or cause you to walk with a waddling gait
- stress fractures, especially in your legs, pelvis, and hips
If you think you may be deficient then your GP can do a blood test so get checked.
Set a goal of getting outside for at least 20 minutes a day, go for a walk, sit in the garden. We are too often stuck in doors working, watching TV cooking, but just 20 minutes outdoors in the sunlight has so many important benefits how can we can’t afford not to.