Vitamin D is an important element for the normal functioning of the body, with a lack of it, the process of bone formation is disrupted, so its importance cannot be underestimated.
The presence of vitamin D in the body is necessary to maintain the required levels of phosphorus and calcium in the blood, which are involved in building bone tissue. Under normal conditions, with a good, balanced diet, it enters the body with food, and is also synthesized in the skin under the influence of sunlight, but in some cases there is a need for additional intake.
The daily norm of vitamin D is from 5 to 10 μg, but in some cases the need for it increases: in pregnant and lactating women, during menopause, with a lack of sunlight, it is necessary to increase its intake.
The lack of vitamin D is especially dangerous for children - a growing body needs enhanced nutrition, otherwise bone and skin diseases develop: rickets, psoriasis. In the initial stages of vitamin D deficiency, infants have sleep disturbances, increased sweating, a delay in teething, and late closure of the fontanelle. Then there is a weakening of muscle tone, subsequently softening and deformation of the bones of the lower extremities, spine and ribs joins it. Another disease that provokes vitamin D deficiency is osteoporosis, which is more common in older people. With this disease, the absorption of essential minerals in the body is impaired, and bone density decreases.
In most cases, it is sufficient to change the diet and pay more attention to outdoor recreation, without resorting to a special intake of this vitamin. Proper nutrition, with the inclusion of foods rich in vitamin D in the diet, plays an important role in normalizing its level in the body. The largest amount of this vitamin is found in fatty varieties of sea fish: mackerel, herring, tuna, halibut. It is necessary to consume enough fermented milk products, cottage cheese, cheeses, butter and vegetable oil, chicken eggs.
It must be remembered that hypervitaminosis D has a strong toxic effect on all organs and systems of a person, which can lead to the development of chronic diseases.
Dairy products are rich not so much in vitamin D as in calcium and phosphorus, but they are very important for the normal development of the skeleton. Vitamin D is also found in potatoes, oatmeal, green herbs, and mushrooms. However, most of this vitamin is found in animal products, therefore, supporters of a vegetarian diet are more likely to suffer from hypovitaminosis D. Vitamin D is not destroyed during heat treatment, so there are no restrictions and peculiarities in cooking.
In more serious cases, when the measures taken do not give the desired effect to compensate for the lack of this vitamin, doctors prescribe a vitamin in the form of a drug. At the same time, an overdose of vitamin D is very dangerous, with its excess in the body, disturbances in the functioning of the liver, kidneys, the development of hypertension, heart failure, and weight loss are possible. Often, patients are worried about itching, nausea, vomiting, diarrhea. Such symptoms develop with uncontrolled intake of this vitamin, without the recommendation of a doctor.
