Vitamin D: what is it for adults and children? | Other: Women’s magazine January 2020
Female V >
Previously with his help only treated rickets and osteoporosis. Today scientists have recognized that vitamin D can fight colds, prevent heart attacks, strengthen immunity and do many other miracles.
For a long time, vitamin D was considered exclusively "Pediatrics". Only 15 years ago it became known that it was not only necessary for him to have not only a radiant youth, but also a maturing maturity and even a stooped age. And today scientists argue that without his participation, prevention of the most dangerous diseases is impossible.
Vitamin D receptors have been found in virtually all cells of the human body, including bones, muscles, immune cells and nerves. After such an important discovery, scientific minds recognized that this biologically active substance has a complex effect on the entire organism.
For example, vitamin D is involved in the regulation of metabolism, maintains normal blood pressure, slows the growth of malignant cells, has an anti-inflammatory effect, strengthens immunity, improves the coordination of movements. And that’s not a complete list.
It’s just a shame that ordinary residents won’t even guess the magic properties of vitamin D..
On all fronts
When vitamin D in the blood is enough, it does its job calmly and imperceptibly. As soon as its concentration drops, unpleasant processes are triggered in the body. It has long been known that low vitamin D levels inevitably lead to rickets in infants and to osteoporosis in older people. Recent studies have shown many other equally sad results. Against the background of a child shortage, the delay in psychomotor development begins, the infarction and strokes occur faster in the adult population, the coordination of movements worsens in older people and during pregnancy the 5-fold risk of an impending complication – gestosis. There is a deficit and such consequences that all age groups are subject to. For example, a low vitamin D level increases the risk of developing arterial hypertension, diabetes, tuberculosis and oncological diseases. At the same time, immunity decreases and the frequency of acute respiratory viral infections increases, which is particularly dangerous for bronchial asthma and chronic lung diseases. But the most unpleasant news – each of us can have such problems. According to statistics, about 1 billion earthlings are deficient in vitamin D. Nature can absorb a person in two ways: sunbathe or eat a rich product. And although both ways seem straight and short, they’re actually too slippery and unreliable.
The revolutionary discovery of the past decade made it possible to see another previously unknown hypostasis of vitamin D. It turned out that it was responsible for the strength of our bones and not for calcium. Calcium has another task – it is responsible for vital processes (heart contraction, breathing, etc.). According to the idea of nature, this macronutrient must always be in a certain amount in the blood. It is simply stored in the bones. Calcium balance in the blood is maintained through a complex mechanism. Some substances cause it to move from the bones to the blood, others – from the blood to the bones. The latter includes vitamin D. In its lack of calcium, it is washed away from the bones, and this process cannot be stopped by cottage cheese, milk, or calcium supplements.
Place under the sun
Our body is able to produce vitamin D under the influence of sunlight. Scientists have calculated that in 30 minutes of a beach tan the skin of light-skinned people produces the same amount that can be obtained by destroying 227 eggs or half a kilogram of canned liver in one session. Anything would be great if not for one "but". At the beginning of the production of vitamin D in the epidermis, only rays of a precisely defined length are capable. This key figure depends primarily on the geographic coordinates as well as the season and the day. Every 12 months with rays of the optimal size, only the tropics become warm. In countries with a temperate climate, they only light up in spring / summer and almost never look into the arctic regions.
In Russia, the maximum benefit from the sun is drawn from the inhabitants of the southern regions, the minimal inhabitants of the polar regions. For example: in the area of Sochi, Makhachkala and Vladikavkaz in "right" You can swim jets 7 months a year. Near Moscow, Nizhny Novgorod, Kazan, Novosibirsk, Yekaterinburg, the time is from mid-April to mid-August, but even at these intervals you need to catch the moment and look for a suitable place to sunbathe. The formation of vitamin D in the skin stops completely in the morning and evening hours. Zagazovannoe air, clouds and clouds, glass in the windows of houses and cars, clothes and sunscreen do not miss any miraculous rays, even in summer. This means that it is necessary to roast in the sun in the hours when all oncologists sound the alarm. To achieve the goal of the sunscreen, you have to forget.
The mid-width study was conducted by the American professor at Boston Medical College, Michael Holik. According to his calculations, in order to get the necessary amount of vitamin D in this part of the planet, between 11 and 2 in the afternoon, in spring or summer, it only takes 5-10 minutes for the light to choose either bare hands or feet Replace face and hands. According to the professor, the risk of developing skin cancer is minimal. However, the production of vitamin D does not only depend on geographical sizes. So, dark-skinned people and negroes will need to sunbathe longer to get the right effect. There is initially more pigment melanin in your skin, which serves as a natural sunscreen.
The content of vitamin D (per 100 g):
- Canned liver – 4000 IU
- Atlantic herring – 1200 IU
- Sprats in oil – 820 IU
- Keta – 652 IU
- Egg chicken (2-2, 5 pieces) – 308 IU
- Beluga and sturgeon roe – 320 IU
- Butter – 60 IU
- Cheddar cheese – 40 IU
- Meat, poultry, cereals, vegetable oils, vegetables, fruits – 0-0, 8 IU
With products with vitamin D, there are no fewer questions. There are two sources – flora and fauna. "Sun" Vitamin-laden shiitake mushrooms and some algae, but its main source is still dairy products, eggs and oily fish. Animals produce vitamin D on the same principle as humans. Domesticated species also behave similarly. Most of her talc cows spend time in stables, birds – in chicken coops, in this respect, which is little different from millions of office workers and residents of megacities who only see white light on weekends. And if the burenki and the chickens themselves lack vitamin D, then it will be extremely small in the products of their vital activity. There is another problem with milk. Even if the cows grazed in the open field and the sides warmed in the sun all year round, vitamin D will collapse during pasteurization (and in the civilized world, milk is necessarily pasteurized). The only way out is to artificially enrich the milk in the final phase of production. In many industrialized countries, this relationship was first traced, and at the legislative level, the food industry had to add vitamin D to either milk drinks or to orange juice or margarine, or to breakfast and cereals. Some Western peasants voluntarily fetched the staff and began to control their protective spells with fodder.
In our state, this practice has been poor and has so far only been implemented on a voluntary basis. At the same time, the content of vitamin D in the products of local innovators is very low, and this must also be taken into account. Russians can rely on commercial oily fish, shrunken shiitake mushrooms, and reindeer meat (these ungulates get vitamin D from lichen), though it is difficult to get these delicacies. A more accessible but less useful alternative is the cod liver. Since this fatty and high-calorie product cannot be classified as dietary, it is regularly harmful to health. As in any fish, cod (and even more in its liver), heavy metals and toxins accumulate, which are abundant in the depths of the ocean.
If you are informed about these traps, everyone will understand: It is not possible to solve the problem without active biological additives to food. But according to all the rules of the medical protocol, you must first ensure that there is a deficit: three conditions indicate a marked lack of vitamin D: rickets in children, osteomalacia (softening of bone tissue) and osteoporosis in adults. With a slight deficit, the symptoms are blurred. Old and young complain of muscle weakness, increased fatigue, constant pain in the back, bad mood.
You can check yourself by doing an analysis to measure the indicator with the smart name "25-OH vitamin D." Submit. Ideally, it should be taken twice a year – in the spring when vitamin D is as low as possible and at the end of summer – when it is as high as possible. Usually 1 ml of blood should contain at least 30 nanograms of vitamin D..
To prevent children and adults, the medical community in the world recommends using a physiological dose of vitamin D that is 400 IU (international units) a day. Such figures are officially recommended by our Ministry of Health and Social Development and Rospotrebnadzor, an exception only for pregnant women and the elderly. The first, according to her calculations, needs 500 IU per day, the second – 600. However, physiological doses can only benefit if the level of vitamin D was originally normal. Against the background of a defect, they are powerless and have no influence. So the best way is to dance from your personal indicator.
The term "Vitamin D" combines a group of substances, the most common of them – vitamins D2 and D3. The first is synthesized in plant cells, fungi and invertebrates, the second in human and animal skin. Vitamin D3 and its active form, calcitriol, are considered the most physiological for humans.
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