Health Vitamin D from the sun


Also known as the sunshine vitamin, vitamin D benefits every part of your body. It affects blood circulation, helps the absorption of calcium and phosphorus, and strengthens bones. It is involved in a healthy immune system and is good for mood, heart health, and even weight loss. You can get vitamin D from food and supplements, and your skin makes vitamin D from sunlight. So what is vitamin D and what are its benefits? What are the best sources of vitamin D?

What is vitamin D?

If you use sunscreen regularly, have little sun exposure, and/or have darker skin pigmentation, you may not be getting the recommended amount of vitamin D. Because very few foods naturally contain vitamin D, supplements may be a good option for some. This type of vitamin is essential for maintaining healthy and strong bones. It is also included in the group of fat-soluble. This vitamin is formed when the skin is exposed to the ultraviolet rays of the sun. It is also found in nutritional supplements and some foods.

What are the types of vitamin D?

There are two main types of vitamin D in the human body. D3 is produced in the body in response to direct exposure to sunlight. In addition, D2 (ergocalciferol) is synthesized in plants. Both types must be converted to its active form, 1,25-dihydroxyvitamin D, in the liver and kidneys for use in the body.

What are the benefits of vitamin D?

Helping the body absorb calcium and phosphorus from the small intestine is the main function of vitamin D. Calcium is needed to correct the problem of hard bones, to maintain proper nerve and muscle function, and to maintain cell function.

People with vitamin D deficiency can suffer from a disease of weakened, soft, and brittle bones, a condition called rickets in children and osteomalacia in adults. Vitamin D is important because of its role in balancing calcium and phosphorus and in bone health. Vitamin D intake is much more important in preventing bone loss or bone softening, especially in those who are taking certain medications such as corticosteroids or are treating medical conditions, including osteoporosis.

In addition, vitamin D is useful not only for bone diseases, but also in many other cases. Vitamin D benefits may include:

Heart health

According to an observational study that tested blood levels of vitamin D in more than 18,000 healthy men and followed them up for 10 years; Men with vitamin D deficiency were twice as likely to have a heart attack than men with adequate vitamin D levels.


According to observational studies and preliminary laboratory studies, higher intakes of vitamin D and calcium may be associated with a lower risk of cancer (especially colorectal cancer). But because of how vitamin D affects calcium levels, it’s hard to separate their effects. According to research; People with the highest levels of vitamin D had a 50% lower risk of colorectal cancer than those who took lower doses.

Cold and flu

Diseases such as the flu and the common cold are known to hit people the most in cold weather. This leads some researchers to hypothesize that influenza may be related to vitamin D levels. Vitamin D levels are lowest in winter. Other studies have shown that people with low vitamin D levels are more likely to develop respiratory infections.

In addition to the potential health benefits listed above, some people take vitamin D to treat a wide range of conditions, including:

  • multiple sclerosis
  • Prevention of caries and gum disease
  • fibromyalgia
  • psoriasis problem
  • Acne and acne problems
  • Skin conditions such as eczema
  • Fatigue
  • low energy
  • Pain
  • seasonal depression
  • Diabetes
  • rheumatoid arthritis
  • Crohn’s disease
  • Thyroid and kidney diseases

What are the best sources of vitamin D?

As you know, the best source of vitamin D is the sun. Vitamin D supplements are also often preferred. However, some foods also contain vitamin D. Sources of vitamin D can be listed as follows:

  • Cow’s milk
  • vegetable milk
  • breakfast cereals
  • Yogurt
  • Orange juice
  • Mushrooms
  • Trout
  • Sardine
  • Salmon
  • Egg
  • Liver

Do not forget it; Vitamin D2 is mainly found in plants, while D3 is found in animal products. When listing the amount of vitamin D in foods, most sources do not distinguish between vitamins D2 and D3. Some products contain a mixture of both forms.

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