Daily Health Advices

Vitamin D plays an essential role in the body, being necessary for the absorption and maintaining calcium levels that enable the maintenance of an appropriate structure within the bones and teeth and proper nervous system function.

Where did we get?
The main source of vitamin D is sunlight, which stimulates the passage of provitamin D to previtamin D and then to vitamin D in the skin. Exposure to the sun about 10 minutes three or four days a week ensuring adequate levels of this vitamin in otganismo.

The vitamin D produced in the skin is stored in adipose tissue and muscle to cover the needs in seasons where there is sun exposure.

Another part of the vitamin D that comes from food. Rich in vitamin D are oily fish, fish liver oil (particularly cod liver oil), margarine, egg yolk, milk and dairy products.

Actions of vitamin D
Vitamin D behaves in the body that makes it considered a hormone. Vitamin D is involved in mineral homeostasis in the regulation of gene expression and cellular differentiation.

It is the only known substance that stimulates the absorption of calcium and phosphorus from food in the small intestine, especially in the jejunum and kidney also increases the reabsorption of calcium and phosphorus, being therefore essential to maintain the concentration of these minerals in blood and bone mineralization.

It also stimulates the differentiation of bone-forming bone cells called osteoclasts. Their activity makes the endocrine system that has great importance in health and in pregnancy.

Recommended daily amount of Vitamin D
The recommended daily allowance (RDA) is 5 micrograms per day (400 IU / day). This amount ensures the prevention of rickets and ensures proper bone development in children and adolescents. Adults over 50 should increase their intake to 10 mg / day or even 15 mg / day after 70 years. The maximum tolerable daily allowance is 25 mg / day for children and 50 mg / day for adults.

9. Excess vitamin D

The intake of vitamin D higher than recommended can cause elevated blood levels of calcium and phosphorus, calcium loss from bones into the blood and an accumulation of calcium in soft tissues like kidney, heart , lungs and other tissues. The symptoms are usually nausea and vomiting.

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