Vitamin D: How to get your daily dose
Vitamin D is a vital nutrient that plays an important role in a variety of bodily functions. Its primary job is to help the body absorb calcium. Along with calcium, vitamin D helps to build bones and keep them strong. Vitamin D regulates the release of parathyroid hormone, which causes calcium from bone to be reabsorbed into the bloodstream, often resulting in weakened, brittle bones.
The body can get vitamin D three different ways – through food, sun exposure, and nutritional supplements. There are very few foods that contain vitamin D, so getting a reasonable amount of sun is important. When skin is exposed to UV rays, it triggers vitamin D synthesis to occur. However, supplementation may be necessary for individuals who are not able to get adequate UV exposure, such as those living in northern areas with little sun during winter months or in cold climates, where they must frequently cover up to stay warm.
Individuals at risk for osteoporosis may benefit from taking vitamin D and calcium supplements, however research suggests that it may be more effective to get these nutrients from actual foods. A study used postmenopausal women in a crossover design to compare the effects of taking vitamin D and calcium supplements versus ingesting these nutrients through milk and yogurt. The amount of total vitamin D and calcium that each group received was equal, and both groups showed a significant decline in calcium lost from the skeleton. When the women were in the supplement group, they actually consumed more total calcium through other foods, but only the dairy group showed an increase in bone formation. Researchers concluded that the supplements helped to curb bone loss, but consuming dairy actually helped build bone as well.
It’s clear that getting enough vitamin D is vital to good health. Therefore, it’s important to monitor vitamin D intake and make adjustments or add supplements when necessary, especially depending on the season.
Vitamini D: Vitamini D ni virutubisho muhimu katika utendaji mbalimbali wa mwili. Kazi yake kuu ni kusaidia mwili kunyonya kalsiamu. Pamoja na kalsiamu, vitamini D husaidia kujenga mifupa na kuifanya iwe na nguvu. Vitamini D huwezesha kutolewa kwa homoni ya parathyroid, ambayo husababisha kalsiamu kutoka mifupa kuingizwa tena kwenye mtiririko wa damu, na mara nyingi kusababisha mifupa dhaifu na dhaifu. Mwili unaweza kupata vitamini D kwa njia tatu tofauti - kupitia chakula, kuathiriwa na jua, na virutubisho vya lishe. Kuna vyakula vichache sana vyenye vitamini D, kwa hiyo ni muhimu kupata jua kwa kiasi. Ngozi inapowekwa chini ya miale ya UV, huchochea utengenezaji wa vitamini D. Hata hivyo, kuongeza inaweza kuwa muhimu kwa watu ambao hawawezi kupata uvutano wa kutosha wa UV, kama wale wanaoishi katika maeneo ya kaskazini na jua kidogo wakati wa miezi ya majira ya baridi au katika hali ya hewa baridi, ambapo lazima mara nyingi kufunika juu ya kukaa joto. Watu walio katika hatari ya ugonjwa wa mifupa wanaweza kufaidika na kuchukua vitamini D na calcium, lakini utafiti unaonyesha kuwa inaweza kuwa na ufanisi zaidi kupata virutubisho hivi kutoka kwa chakula halisi. Utafiti wa utafiti wa wanawake wa postmenopausal ulionyesha kuwa matumizi ya vitamini D na calcium katika chakula cha kawaida ni sawa na matumizi ya maziwa na mboga. Kiasi cha jumla cha vitamini D na kalsiamu ambayo kila kundi lilipata kilikuwa sawa, na vikundi vyote viwili vilionyesha kupungua kwa kiasi kikubwa cha kalsiamu iliyopotea kutoka kwa mifupa. Wanawake waliopokea virutubisho vya chakula walipata kiasi kikubwa cha kalsiamu kupitia vyakula vingine, lakini kundi la maziwa tu lilionyesha ongezeko la uundaji wa mifupa. Watafiti walifikia mkataa kwamba virutubisho hivyo vilisaidia kuzuia upungufu wa mifupa, lakini kwa kweli kula maziwa kulisaidia kujenga mifupa pia. Ni wazi kwamba kupata vitamini D ya kutosha ni muhimu kwa afya nzuri. Kwa hiyo, ni muhimu kufuatilia ulaji wa vitamini D na kufanya marekebisho au kuongeza virutubisho wakati inahitajika, hasa kulingana na msimu.