Health care is gaining momentum these days. Mankind began to think more about the presence in the body of certain vitamins and minerals. Recently, vitamin D has been popular. It is also called solar vitamin. But not everyone knows why and in what quantity we need it. And the main question: where is vitamin D contained and how to make up for it?
What vitamin does the sun give
Nature gives us warm weather and a bright Sun. And this is far from casual. Everything has its own pattern and sequence. Under the influence of a bright star, complex processes occur in the human body.
Vitamin D refers to a group of biologically active substances. They play a large role in various body processes, the formation of which occurs under the influence of ultraviolet rays. That is, vitamin D is a vitamin produced in the sun. It can also be ingested with food.
The value of vitamin D for the body:
- this vitamin regulates the metabolic processes of calcium and phosphorus in the human body ;
- develops and strengthens the immune forces;
- Vitamin D is involved in the fight against infectious diseases;
- prevents the development of diseases associated with cardiac activity;
- reduces the risk of a number of oncological diseases;
- strengthens the nervous system;
- prevents the development of diabetes;
- creates a favorable environment for the growth of tissues and cells.
Group D vitamins are a very important part of the human diet. It performs many functions. The presence of solar vitamin in the body is very important. Indeed, without it, neither calcium nor phosphorus is absorbed. Thus, the correct operation of the whole organism as a whole is disrupted.
The main goal of vitamin D is to ensure normal growth.
And also it actively affects:
- proper development of the skeletal system;
- lack of rickets and osteoporosis;
- normalizes blood pressure;
- regulates the proper functioning of the thyroid gland.
This is what vitamin is produced in the sun. This is a gift of nature, which must be used not only for pleasure, but also for one’s own health.
How to get Vitamin D
The vitamin obtained from the sun is also interesting because it comes to us with food. That is, these factors can be supplemented or interchanged.
In addition to the Sun and certain foods, the formation of vitamin D in the body is facilitated by:
- massage;
- use of a contrast shower or air.
It is necessary to observe the correct ratio of sunbathing, physical manipulation and proper nutrition. In this case, the vitamin, which gives the Sun, will enter the body regularly in full. And his lack will not spoil life.
Vitamin D and the Sun
The sun can be considered the most important source of vitamin D. It is recommended to visit it more often, but not in the middle of the day. The benefits will be from sunbathing to a reasonable extent, of course. There is no need to spend whole days outside. It is enough to take sun baths 2-3 times a week for 15-20 minutes.
If a person receives the necessary dose of ultraviolet, then vitamin D is synthesized in the right amounts.
Getting vitamin from the Sun, what factors should be considered:
- time of year and day;
- the percentage of melanin in the skin;
- age and weight;
- weather;
- the use of various creams;
- place of stay.
The optimal conditions are the warm season. In the morning or evening hours, exposure to the sun without a protective cream. An important point is environmental friendliness. It is unlikely to be able to recharge with solar vitamin in an urban environment. Therefore, periodic trips to the country house, forest or pond are needed.
Vitamin D deficiency in the body
Vitamin D deficiency is a fairly common phenomenon. At the moment, they suffer about a billion of all mankind. This is a fairly large amount. The main risk group includes children and the elderly.
The most common consequences of a lack of vitamin that the sun gives are:
- The development of rickets in children at an early age.
- The likelihood of osteoporosis increases.
- Manifestations of the liver and intestines.
- In men, problems with potency may occur.
- There are problems with obesity.
Vitamin deficiency is manifested by the following symptoms:
- inhibition of appetite and, as a result, weight loss;
- having trouble falling asleep;
- problems with vision appear;
- fragility of bones increases;
- in children, deformation of the limbs occurs.
If there is a combination of several signs, it is worth immediately sounding the alarm. The sooner the problem is diagnosed, the easier it will be to correct the situation.
Vitamin in Products
Of course, walking in the fresh air is good. But do not forget about the right food. The vitamin that the sun gives a person can be replenished with the following products:
- pork, beef and sea fish liver;
- fatty fish species;
- pork and lamb;
- eggs
- fatty dairy products;
- yeast;
- seaweed.
These products in moderation will only benefit.
Risk group
There are various reasons why you should not be in the sun. For example, it is contraindicated in patients with cancer. People with oncological heredity, as well as fair-skinned, have less to sunbathe.
If the Sun is contraindicated, or for some reason it was not possible to bask in the summer under its rays, then an alternative would be to take vitamin preparations, the use of which is better to consult a doctor. You must understand that an overdose of this substance is very dangerous.
Vitamin overdose
It happens that a person independently decided to improve his health and started taking vitamin preparations, but did not take into account all the components: the frequency of exposure to the Sun, the level of vitamin D in the body, and the use of fatty foods in large quantities. In this case, an oversupply is possible.
The main symptoms of an overdose of vitamin, which gives the Sun:
- poor sleep and irritability;
- sharp headaches;
- unstable blood pressure;
- frequent joint and muscle pain;
- vomiting
- dehydration of the body.
Very often, hormonal failure occurs. The body ceases to obey. Often, an overdose of vitamin A is much worse than lack of it.
Misconceptions
Many can conclude that you need more and more sunbathing. But everything is good in moderation.
You need to understand that excessive exposure to the scorching Sun without protective equipment will not bring any benefits. But it can do much harm. The tan itself does not affect anything. But the stronger it is, the lower the ability of the skin to reproduce the vitamin.
Many are mistaken that this substance can be obtained by basking in the Sun in the office. Window glass does not pass the ultraviolet spectrum.
Some people are trying to replace sunbathing with a solarium. And there is no single answer. Some adhere to the opinion about the safety of artificial light, while others argue that initially tanning beds were developed only for medical purposes. And you must expose the body to ultraviolet rays strictly under the supervision of health professionals.
Vitamin D is one of the sunniest and most needed substances. Therefore, do not deny yourself walking in the fresh air. It is very useful to walk in silence and think about the good. And you can have a great time with loved ones and relatives in nature. By taking care of your health, you can avoid many unpleasant consequences.