Vitamin D is one of the important components in the development of the brain, and its deficiency may lead to low energy or depression.
According to the report , vitamin D can protect the bones, heart and brain and may even help you live longer. When our skin is exposed to sunlight, vitamin D is created by our cells. But despite these facts, many people do not get enough vitamin suns. Below are some tips you need to know about vitamin D.
Why does the body need vitamin D?
Vitamin D helps absorb calcium, which is vital for the formation and maintenance of bones and teeth. Research has also shown that vitamin D acts as a hormone in the body and may play an important role in regulating weight, blood pressure, and appetite. A recent study suggests that even having a good level of this vitamin can protect against early deaths such as cancer and heart disease.
When adults are not getting enough vitamin D, they may suffer from bone softness, osteoporosis, bone pain and muscle weakness.
Vitamin D is also one of the key components of brain development, and its deficiency may lead to low energy or depression.
Sunlight is the best source
The body can produce its own vitamin D, but only when the skin is exposed to sunlight. For most people, twice a week and just 5 to 30 minutes out of the house, enough to supply enough vitamin D is enough. The sun should be on the skin of the face, hands and feet and without sunscreens.
But those who do not spend their time outdoors, have dark skin or use sunscreen every time they go out, they may not be able to produce enough vitamin D.
Enriched foods can also help
Although most of our vitamin D comes from the sun, you can get a significant amount of it from food. Fatty fish (including herring, hawthorn fish, sardines and tuna fish) and eggs naturally contain vitamin D, many of the juices, dairy products, cereals and cereals are also enriched with vitamin D.
It is not possible to get the full amount of this vitamin by food, the recommended amount of this vitamin from food sources for adults up to age 70 is 600 IU. This amount is not naturally found in many foods and does not adequately address the body’s needs. Vitamin D should be supplied from a variety of sources including diet, sunlight, and sometimes supplementation.
Vitamin D improves athletic performance
Recent studies suggest that people with vitamin D deficiency may be at risk of their physical fitness. Studies have shown that, for example, athletes who use enough complementary supplements for several weeks or months are stronger and can be faster.
But it’s not always better. If you already have adequate levels of vitamin D, taking a supplement may not have an effect on your strength, speed, or performance.