Assistant at the Department of Hospital Therapy and Immunology of Krasnoyarsk Medical University Elena Klyuchnikova spoke about the benefits of “sunshine” vitamin D.
Today, February 5, 97 years ago, chemist Adolf Windaus first artificially synthesized the substance calciferol – pure vitamin D2. The impetus was the search for a cure for rickets, which was widespread at that time.
According to Elena Klyuchnikova, without vitamin D, the body cannot fully function. Its deficiency leads to the risk of kidney disease, cardiovascular pathologies, and diseases of the male and female genitourinary system. And deficiency increases the risk of cognitive decline and dementia. At the same time, vitamin D can prevent some autoimmune diseases and reduce the risk of tuberculosis, ARVI, HIV, hepatitis C and other infections.
In addition to the sun, this vitamin is also found in foods. For example, in egg yolk, fermented milk products, cheese, cottage cheese, butter, fish liver, seafood. People who are allergic to milk protein, lactose intolerant, and strict vegetarians get even less of it from their food.
The synthesis of this vitamin directly in our body is possible only under the condition of direct exposure to sunlight and normal functioning of the kidneys and liver. However, the problem is that on average there are very few sunny days in our country; from autumn to spring, the skin practically does not produce vitamin D. In addition, with age, the ability to produce vitamin D in the skin decreases. Interestingly, living in the southern regions does not guarantee protection against its deficiency.
The main symptoms of vitamin D deficiency in adults are pain in muscles and bones, general and muscle weakness, cramps, bone fractures even with minimal injuries, and frequent acute respiratory viral infections. In infants, vitamin deficiency manifests itself in the fact that the bones of the skull remain soft longer than expected, the fontanelle closes later than expected, the child later begins to sit up, crawl and walk, and has an X-shaped curvature of the legs.
“To prevent vitamin D deficiency, we recommend regular walks in sunny weather: up to 30 minutes a day is enough to stimulate the formation of vitamin D3 in the skin. It’s just important to avoid sunburn. You need to include foods high in vitamin D in your diet. For example, 100 grams of herring contains 1600 IU (international units), 100 grams of cod liver – 4000 IU, the same amount of salmon or mackerel – 1000 IU, cottage cheese – 50 IU, two eggs – 100 IU. Strict vegetarians benefit from taking vitamin D as a supplement,” noted Elena Klyuchnikova.
Vitamin supplements will be useful and even necessary for those who have been diagnosed with vitamin D deficiency. However, only a doctor who will take into account age, climate, and individual characteristics of the body can prescribe the correct dosage.
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