The sun’s vitamin, popularly known as vitamin D, is one of the most important vitamins for our body, given its incidence in multiple processes to maintain in perfect condition both our skin and our bone structure.
You may have known the benefits of vitamin D on the skin, but … have you considered what other benefits vitamin D has? Then, in ututilis, we tell you why our body needs this vitamin, how beneficial it is and where we can obtain it in order to acquire the contributions of this nutrient. Notes on what are the benefits of vitamin D.
What vitamin D is and what it is for
Vitamin D, also known as the sun’s vitamin, is a nutrient that our body produces naturally thanks to direct sun exposure. It is a fundamental vitamin for our body since it helps to maintain, mainly, our skin and our bones.
Vitamin D belongs to the group of fat-soluble vitamins, that is, it is stored in the fatty tissue of the body. Thus, its deficit can lead to the appearance of degenerative diseases such as osteoporosis, generate discomfort or muscle pain and even affect the person through insomnia or depression.
Normally we absorb it directly through the sun and from the diet, although if we present a deficit of this vitamin, we can also take vitamin D supplements.
Properties and benefits of vitamin D
Knowing what are the benefits of vitamin D, will allow you to know the extent of the properties that this nutrient brings to our body. The most outstanding benefits are:
- Absorption of calcium and phosphorus
The main function of vitamin D is to assimilate minerals such as calcium or phosphorus, which allows to fix the bone structure and thus prevent problems such as osteoporosis.
Thanks to vitamin D, bone decalcification, the fragility of bone structure and prone breaks are avoided if a good fixed dose of calcium is not available.
- Reinforcement of the immune system
Our body requires vitamin D to fight viral and bacterial diseases. Thus, its consumption allows strengthening of the immune system and keep us healthier. Hence, in part, to be told that when we are sick it is so good to eat oranges.
- Improves the nervous system
Vitamin D directly influences the transmission of nerve impulses between the brain and the body, which favors the proper functioning of the nervous system, facilitating muscle contractions. In this sense, the acquisition of this nutrient is more important, if possible, in developing children and athletes.
- Improve blood pressure
Vitamin D allows blood pressure levels to be balanced, thus preventing the development of heart disease, which is why the nutrient helps strengthen the heart.
- Keeps skin hydrated
Vitamin D is also very good for dry skin since one of the benefits of vitamin D in the skin is that it maintains its hydration. Although vitamin D is necessary, constant exposure to the sun is not good, since otherwise, the opposite would occur: the skin would be dry and damaged. However, vitamin D3 specifically (a vitamin belonging to the group of vitamins D), protects the skin from dehydration and UVA rays, helping to make our dermis look much healthier.
In this sense, it is not that vitamin D hydrates the skin exactly, but prevents it from getting dehydrated and damaged, because one of the symptoms of lack of vitamin D is dry skin.
- Prevents cancer
Taking vitamin D daily can help reduce the chances of developing cancer, specifically breast, in women, and prostate cancer in men. Also, scientific studies have observed that this vitamin is beneficial for the treatment of cancer of ovaries and uterus.
- Strengthens hair
On the other hand, vitamin D is also very important for hair, as it helps to prevent hair loss, in addition to providing shine and strength. In addition, vitamin D helps make hair grow faster.
Lack of vitamin D: symptoms
As we have pointed out above, vitamin D is a fundamental nutrient for our body. The lack of this vitamin can affect our health and our mood, so it is essential to know the symptoms of vitamin D deficit to give it, still, more value. Namely:
- Weakness in the bones: in its main function, the deficit of vitamin D can suppose problems in the bone structure, like pains or discomforts.
- Weakness in the teeth or cavities: the lack of vitamin D can affect the dentition, favoring the appearance of decay or the weakening of the teeth.
- Depression: if our body lacks vitamin D, the feeling of sadness increases. This happens due to the fact that serotonin levels fall due to lack of sun exposure, which makes us more susceptible to depression.
- Heart disease: the absence of vitamin D in our body increases the risk of heart disease or diabetes since the vitamin has a close relationship with the circulation and the processes of glucose metabolism.
- Stomach problems: if you suffer from gastrointestinal problems, the absorption of fats and, therefore, of this vitamin is difficult, since it is fat-soluble. Gastrointestinal problems may not allow you to obtain this vitamin properly, which translates into other problems, such as those discussed above.
How to take vitamin D
The main ways to obtain vitamin D are through direct exposure to sunlight or food:
- Solar exhibition: go out to the street every day to enjoy natural light. Taking the sun between 15 and 30 minutes daily will be necessary for your skin to produce vitamin D.
- Food: eggs, dairy, salmon, tuna, red meat, red fruits. These are some of the foods that will allow you to get a good dose of vitamin D.
However, it is also possible to take it in the form of supplements, something very necessary for people with darker skin, since the melanin present in the skin hinders the absorption of vitamin D through sun exposure.
Benefits of taking vitamin D supplements
Vitamin D supplements will allow you to supplement your diet and sun exposure in order to achieve good levels of this nutrient.
If you had symptoms of lack of vitamin D, vitamin supplements will help you recover your health.
How to take vitamin D supplements
Before starting supplementation, it is necessary for a doctor to measure your vitamin D levels through a blood test to adjust the dose of adequate consumption.
Dietary supplements in children, allow children to develop their bones properly and avoid diseases such as rickets.