Vitamin D: Get To Know It Better To Take Advantage Of Its Benefits
vitamin d d2 d3

Vitamin D is a group of fat-soluble components that have the function of maintaining the body’s mineral balance. This fundamental nutrient is concerned with maintaining strong bones, strengthening the immune system, maintaining optimal calcium levels in the blood, efficient muscle maintenance and effective control of cell division. This vitamin is present in all the cells of the body.

Basically, Vitamin D is indispensable for the good health of bones, muscles, nerves and the immune system.

Vitamin D2 And Vitamin D3

As you can see, Vitamin D is not a unique nutrient, but it is a group of components that include from Vitamin D1 to Vitamin D5. However, only two of them work significantly in the human body: Vitamin D2 and Vitamin D3.

Vitamin D2 is a vitamin form that is generated in some vegetables responding to UV radiation.

Vitamin D3 is a form of vitamin that is produced in humans when exposed to sunlight (UVB). You can also get it from some animal sources. When the sun rays reach the skin, cholesterol is transformed into an active form of Vitamin D3. From that moment on, this nutrient participates in a multitude of biological processes. When taking a supplement, Vitamin D2 is always suitable for vegans, but vitamin D3 can be derived from an animal source (such as sheep’s wool) or lichen (a vegan-friendly source).

Studies have shown that Vitamin D3 is more effective between the two.

In synthesis, Vitamin D is a group of components ranging from Vitamin D1 to D5. Vitamin D2 is generated in some vegetables, differing from Vitamin D3, which you can get from some animal source and is generated in humans when they are exposed to the sun.

This Is How You Get Vitamin D

Vitamin D can be obtained in three different ways: food, sun exposure (UVB) and dietary supplements.

The foods that contain this nutrient are:

-Dairy: milk, yogurt, cheese, butter and margarine.

-Egg: the yolk of the egg, essentially.

-Fish: tuna, sardines, horse mackerel, cod liver, mackerel, anchovies and salmon.

-Cereals

-Avocado

-Flax Seeds

-Mushrooms

-Vegetable Drinks: almond milk, soya milk and oat milk.

Find out everything there is to know about vitamin D and food.

As far as solar exposure is concerned, it is important to emphasize that it is the skin itself that produces Vitamin D when it comes into contact with sunlight. In order to synthesize the necessary amount of this vitamin in the body, it is necessary to expose oneself to the sun a certain amount of time, according to the time of year. In winter, it is necessary to expose to the sun between 20 and 30 minutes, three or four times a week. In summer you need sun exposure between 10 and 20 minutes, three times a week. The recommended schedule is between 10 and 16 hours. Remember that between 1pm and 3pm the sun is at its highest point, so you need some time to synthesize Vitamin D.

Find out everything about sunbathing and vitamin D.

The third way of incorporating Vitamin D into the body is highly recommended: Vitamin D supplements. Unfortunately, most people don’t have the time to expose themselves to the sun long enough to synthesize this vitamin. It is almost impossible to get your vitamin D needs through your diet. Therefore, taking dietary supplements guarantees you get the right amount of Vitamin D that your body needs all year round.

Find out how much vitamin D your body needs.

The Multiple And Important Functions Of Vitamin D

Vitamin D has several functions within the body. The most important is the absorption of calcium, which ensures the development and maintenance of strong bones throughout life. In addition, this vitamin does other tasks that ensure the mineral balance of the body.

-Maintain the correct level of phosphorus in the blood.

-Strengthens the immune system against diseases such as flu and colds. Research has shown that many COVID-19 patients have a high vitamin D deficiency.

-Keeps cognitive functions at an optimal level. Vitamin D plays a fundamental role in the nervous system, since it favors the communication of the brain with each body cell.

-Promotes normal cell division. This function ensures good growth and wound healing.

-It prevents osteoporosis in adults and rickets in children.

-It prevents some types of cancer: prostate, pancreas and breast.

Optimal inflammatory response.

Muscles need this vitamin to move normally.

The work that the Vitamin D does within the human body is of vital importance: mineral balance, strengthening of the immune system, proper functioning of the nervous system, correct cell division and optimal muscle function.


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