Nutritionist Luminita Catană from Arad speaks for the Truth about Vitamin D, which is the only substance whose biologically active formula is actually a hormone.
Nutritionist Luminița Catănă PHOTO personal archive
Vitamin D is one of the 24 micronutrients necessary for the body, it has an important role in carrying out the metabolic processes necessary for life. The name “vitamin D” represents a group of secosteroid, fat-soluble vitamins whose main role is to increase the intestinal absorption of calcium, magnesium and phosphate ion.
Luminita Catană says that the following are relevant for the human body: Vitamin D3 (also called Cholecalciferol) and Vitamin D2 (also called Ergocalciferol), from plants, mushrooms, grains, germs.
Vitamin D3 is synthesized in the skin after exposure to ultraviolet light B (UVB) from solar or artificial sources and is found in a number of foods such as: fish, eggs, milk, butter or in various fortified products – of example in vegetable milk. It is also available in supplements.
Features and benefits
Along with calcium, vitamin D has several functions and benefits: it helps the formation and maintenance of bone health and the mineralization of teeth, blocks the excess release of parathyroid hormone, contributes to the proper functioning of the pituitary gland and thyroid, maintains the level of phosphorus in the blood, has a role in the regulation of heart rhythm, supports good brain formation and supports optimal mental functioning throughout life, stimulates the activity of the immune system, potentiates the functions exercised by Vitamin A and C, contributes to the prevention of autoimmune diseases – rheumatoid arthritis, multiple sclerosis and diseases inflammatory bowels, has an antioxidant, antitumor role, supports metabolism; prevents and slows down certain cardiovascular diseases: diabetes, heart attack, dementia, Alzheimer’s, Parkinson’s.
Vitamin D requirement: children 0-12 months – 400 IU/day; 1 year- 70 years – 600 IU/day and over 71 years – 800 IU/day. Doses are adjustable, depending on the needs of each individual.
“In order to synthesize a sufficient amount of vitamin D3, we need to expose our face, arms, back and legs for 10-15 minutes a day, at least 3 times a week, and an adequate diet. With age, the ability to synthesize vitamin D also decreases, so appropriate supplements are needed,” adds Luminița Catană.
An insufficient amount of vitamin D leads to: rickets in children, osteomalacia in adults – bone demineralization, osteoporosis, marked fatigue and exhaustion, depressive states, nervous states, irritability, insomnia, heart conditions and high blood pressure, frequent infections and falls of the immune system, significantly increases the risk of cancer (especially colon, prostate and breast), multiple sclerosis and diabetes.
“Vitamin D deficiency or deficiency can occur as a result of inadequate exposure to the sun, insufficient or incorrect nutrition, consumption of certain drugs or substances, including smoking, and a disordered lifestyle,” says the nutritionist from Arada.
Vitamin D deficiency can also be affected by: increased toxicity of the body, especially the presence of excess heavy metals, cystic fibrosis, celiac disease, Morbus Chron, cystic fibrosis – because they do not allow the absorption of vitamin D at the intestinal level, bariatric surgery – stomach shrinking – due to related food currents, obesity – is associated with vitamin D deficiency, because fat cells keep vitamin D blocked, kidney and liver diseases – these diseases reduce the amount of enzymes needed to convert vitamin D into a form usable for the body, anorexia, aging, menopause, vegan diet and certain drugs, antipyretics, hypocholesterolemic agents, certain TB drugs, laxatives, steroids.
The diagnosis is made on the basis of laboratory analyses.
“To remedy vitamin D deficiency, I recommend: regular sun exposure, adequate nutrition – find vitamin D especially in fish (cod, salmon, tuna, sardines), liver, beef, milk and yogurt, fortified cereals, certain types of mushrooms, egg yolk; regular detoxifications and dewormings; physical exercise and proper hydration; avoiding smoking and alcohol consumption and appropriate, certified supplements”, concludes Luminița Catană.
2023-12-13 18:01:26
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