Vitamin D is actually a steroid compound that is produced from cholesterol when the skin is exposed to sunlight. Therefore, Vitamin D is often called the sunshine vitamin, and because many people have not been getting enough sunlight recently, it has become necessary for them to get enough sunlight.
You can get more of it through diet or nutritional supplements . Unfortunately, only a few foods contain an abundant amount of vitamin D.
According to data from 2005-2006, 41.6% of the population of the United States of America suffers from a deficiency in this vitamin. Vitamin D is one of the fat -soluble vitamins ; They are vitamins (D, K, A, and E), meaning that they can be stored in the body for a long time.
Vitamin D is divided into two main types in the diet: Vitamin D3 (cholecalciferol), which is found in foods from animal sources. Such as: fatty fish and egg yolks.
The second type is vitamin D2, known as ergocalciferol, which is found in some types of mushrooms, and the type of vitamin D3 is considered the most effective in increasing the level of vitamin D in the blood.
Vitamin D dose for Pregnant Women
Pregnancy can be considered one of the most exciting and happiest experiences in a woman’s life. During pregnancy, a woman’s need for nutrients increases more, such as macronutrients;
Such as: carbohydrates, fats, and proteins, in addition to micronutrients, which include vitamins and minerals, as vitamins and minerals work to support the growth of the fetus at every stage of pregnancy, and vitamin D is considered an important mineral for immune function, bone health, and cell division, as it is Vitamin D deficiency during pregnancy has been linked to an increased risk of cesarean section, preeclampsia , gestational diabetes, and premature birth.
The current recommended amount of vitamin D is 600 international units per day. However, some experts believe that the need for vitamin D during pregnancy is much higher. All women should consult a doctor regarding vitamin D deficiency and appropriate supplements.
Vitamin D Sources
Vitamin D is considered an essential nutrient for the body and bones, and these benefits include:
Reduces the risk of diabetes: Observational studies in cell models indicate that vitamin D can help increase insulin sensitivity in cells, enhance beta cell function, and reduce inflammation, all of which are potential benefits for reducing the risk of type 2 diabetes. And help those affected.
Reduces the risk of some types of cancer: Scientists have increased their interest in the potential role of vitamin D in cancer prevention, and after reviewing 63 observational studies, which analyzed the possible relationship between vitamin D and breast, colon, prostate, and ovarian cancer, this resulted in promising results.
Which indicates that vitamin D could be an easy and low-cost way to reduce the incidence of cancer.
Improves symptoms of seasonal depression: The potential role of vitamin D in helping to prevent or control clinical depression is still unclear due to limited research, as researchers believe that vitamin D levels can play a role in the risk of developing seasonal affective disorder, or seasonal depression,
It seems that the production of vitamin D is low in people who suffer from seasonal affective disorder, and researchers believe that this affects the activity of the neurotransmitter serotonin,
which is the chemical that the brain pumps when running for a long time, or eating a piece of chocolate, which is the happiness hormone.
Therefore, when the level of serotonin decreases due to a deficiency of vitamin D, this leads to feelings of depression, and one becomes more susceptible to mood disorders.
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