Healthy Foods and Vitamins

Vitamin D Absorption

Vitamin D

Vitamin D is classified as a fat-soluble vitamin, as it enhances the absorption of calcium in the intestines and maintains the level of calcium and phosphate in the blood.

It is worth noting that not consuming sufficient amounts of vitamin D leads to bone thinning and fragility, and obtaining it in sufficient quantities protects against the risk of infection.

Vitamin D absorption

Rickets in children, and Osteomalacia in adults. It also protects adults in conjunction with calcium from the risk of osteoporosis, in addition to having an immune role. It reduces exposure to infections.

Vitamin D Absorption

Vitamin D is absorbed into the blood when consumed with foods rich in fat , as it is classified as a fat-soluble vitamin.

Therefore, it is recommended to also take vitamin D supplements with meals to enhance absorption. According to one study conducted on 17 people, taking vitamin D with the largest meal Eating it daily increases the level of vitamin D in the blood by 50% only after taking it for a period ranging between 2 to 3 months. Another study also showed that consuming vitamin D with meals rich in fat increases its levels in the blood by 32% after 12 hours compared to taking it with.

A fat-free meal. It is worth noting that avocados , nuts, seeds, full-fat milk derivatives, and eggs are examples of foods rich in fat that contribute to enhancing the absorption of vitamin D in the body.

Vitamin D sources

Vitamin D can be obtained from several sources, which are listed as follows:

Sunlight: Vitamin D is produced after the sun penetrates the skin, and then stored in fat for later use. The extent of the skin’s production of vitamin D depends on several factors, such as: time of day, season, skin color, and age, in addition to many other factors.

Food: Vitamin D is found in some foods, including: fatty fish such as mackerel, salmon, and tuna . It is also fortified with some types of foods such as milk and its derivatives, orange juice, and fortified cereals. It is worth noting that it is difficult to obtain all the vitamin D needs. From food sources alone, so there is often a need to take nutritional supplements.

Nutritional supplements: There are two types of vitamin D supplements: vitamin D2 and vitamin D3, and it is worth noting that both of them are good in promoting bone health. The groups that need vitamin D supplements also include the following:

Nutritional supplements: There are two types of vitamin D supplements: vitamin D2 and vitamin D3, and it is worth noting that both of them are good in promoting bone health. The groups that need vitamin D supplements also include the following:

  • Children from birth to one year old; Including children who are fed formula and get less than 500 milliliters of it per day.
  • People who are not exposed to sunlight, such as those who live in nursing homes, or wear clothing that covers most parts of the body.

Risks of Vitamin D Deficiency

Both bone pain and muscle weakness can indicate a vitamin D deficiency. However, these symptoms may be difficult to predict for many individuals, and low levels of vitamin D in the body are linked to several health problems, including:

  • Increased risk of death due to cardiovascular disease.
  • Severe asthma in children.
  • Having cancer.
  • Cognitive impairment in the elderly.

Causes of vitamin D Deficiency

Vitamin D deficiency occurs due to many of the following causes:

Chronic diseases: Conditions that affect the absorption of vitamin D can also affect its levels in the blood, such as inflammatory bowel disease or celiac disease . Obesity can also be a factor causing this and reduce vitamin levels.

D in the blood, in addition to the effect of chronic kidney or liver disease ; As it may interfere with the conversion of vitamin D to its active form in the blood.

Decreased ability of the skin to manufacture vitamin D: People with dark skin are more susceptible to vitamin D deficiency compared to others.

The reason for this is due to the high percentage of melanin pigment in the skin, which affects the production of vitamin D when exposed to sunlight, as well as aging and use of vitamin D. Sunscreen and covering the body with clothing are all factors that reduce the production of vitamin D in the body.

Lack of sufficient exposure to sunlight: Most people who spend most of their time in closed places where they are not exposed to sunlight have low levels of vitamin D.

It should be noted that exposure to sunlight for a period not exceeding 15 minutes a day between 10 a.m. and 3 p.m. In the evening during the day, 3 days a week, it is considered sufficient.

Vitamin D Toxicity

Taking large amounts of the vitamin can cause harm to the body, as its toxicity is usually associated with taking nutritional supplements in very large doses and for continuous periods exceeding a year.

It should also be noted that excessive intake causes an increase in calcium levels in the blood, which may cause confusion. Mental confusion, 00 and heart problems , and it is worth noting that the maximum permissible safe limit is 4000 international units, and people who take certain medications should not take vitamin D; This is because it may interfere with the effectiveness of these medications, such as: weight loss and epilepsy medications.

As for the symptoms that result from vitamin D toxicity, they include the following:

  • Vomiting.
  • Nausea.
  • Constipation.
  • Lose weight.
  • General weakness.
  • Kidney damage.
  • Anorexia .

 

Zaheer Ahmad

I am Zaheer Ahmad. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

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