Importance of vitamin D: the best sources of intake

Vitamin D essential for the absorption of calcium

This is the main role of vitamin D. the phosphorus, it too cannot be absorbed without the presence of this vitamin. This vitamin is also known to ensure the mineralization of bone. This can only be used by the organism thanks to the action of the sunmore specifically ultraviolet. It is at the level of the skin that the modification takes place. It is therefore advisable to have a minimum exposure to the sun.

What is Vitamin D?

The vitamin D is also called calciferol. The latter is one of the fat-soluble vitamins, that is to say soluble in fat. It is generally obtained by two routes. The first is a food supply and the second a production by the skin. It’s the sun who will take care of its production in this case. It is important to pay attention to the food intake of people living in a region with little sunlight or elderly people who do not go out often.

The different roles of the vitamin

The process for the calciferol is active is the following: it must be transformed into 1,25 dihydroxyvitamin D or calcitriol, after passing through the liver and kidneys.

For a long time, we have known the benefits of this vitamin on the bone. It offers essential protection to bone tissue, at any age. The child needs it for example in his bone growth. In this case, it is called an anti-rachitic element. For seniors, the calciferol is essential in the fight against osteoporosis. The action boils down to an increase in the assimilation of calcium in the intestines and then by its attachment to the skeleton. The goal is to increase or, to a lesser extent, to preserve bone mineral density.

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New studies have also shown that it acts on good muscle function. It would promote muscle contraction, while improving the renewal of muscle fibers.

the calciferol would have an impact on the protection of neurons, by limiting the decline of intellectual capacities linked to age. In addition, insulin sensitivity would benefit. The inflammatory phenomena will decrease with the problems of arterial hypertension. Research is being carried out with the aim of assessing its ability to prevent cardiovascular diseases.

Finally, the vitamin D modulates the functioning of the immune system. In the future, we are considering its treatment against certain forms of cancer, but also certain autoimmune diseases. This means that the body produces antibodies targeting its own cells. This is particularly the case for type 1 diabetes and rheumatoid arthritis.

Dietary intakes of vitamin D

Except for the ultraviolet, it is possible to make a supplementary contribution. Cod liver (250µg/100g), fatty fish (6.1 to 22µG/100g), offal or eggs (1.5%g/100g), cheeses (2.7 to µg/100g) and butter (1µg/100g) are good sources of calciferol. Some foods have been fortified, such as milk or breakfast cereals. Namely that the needs vary from 20 to 25µg/d for an infant and decrease with age. A person over 75 will only need 10 to 15µg/d.

* The information and services available on pressesante.com in no way replace the consultation of competent health professionals. [HighProtein-Foods.com]

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