There are many reasons why I want to write about vitamin , which has become the most commonly spoken and well-known vitamin in our country. I can list these reasons as almost everyone in our country has vitamin deficiency and vitamin is a very important element for healthy life.
What is vitamin in this article? How to use vitamin , from the question of sunbathing and vitamin production? question, vitamin deficiency will address many issues, I will answer the questions.
What is Vitamin D?
Vitamin is an essential vitamin group, which is necessary for many body functions that interact with the body and become hormones after ingestion with nutrients.
Even though I have made the essential definition before, it is worth repeating. It is used for substances that cannot be produced in the body and must be taken from outside.
Vitamin undergoes conversion within the body and becomes active after this transformation. I will list these steps below.
Vitamin produces 25-hydroxy vitamin on the liver. This component may also appear as 25 (OH) D. Structure 25 (OH) D is expressed as the storage state of vitamin in the body.
Then 25 (OH) D – mostly – comes on the kidney and becomes 1,25-dihydroxy vitamin. This component is also referred to as 1.25 (OH) 2D. The 1,25 (OH) 2D form of vitamin is the active hormone form in the body.
The active steroid hormone form then fulfills its task by entering into the cell.
What does vitamin D do?
We came to the mixed part about vitamin. Because there is a lot of misinformation about this – thanks to the social media. Let’s examine the relationship between vitamin eficiency and disease.
Vitamin D and cardiovascular diseases
First, there are many factors that increase the risk of cardiovascular disease. I will examine some of these factors under this heading, and others (such as obesity).
I would like to start with high blood pressure especially in terms of cardiovascular diseases, which disrupts the vascular structure and increases the risk. Doubts about the relationship between vitamin and blood pressure first emerge with more hypertension in individuals who are not sufficiently exposed to sunlight.
Subsequently, vitamin stimulation (receptor-free) cells created by hypertension in mice created by this issue becomes more clear. Vitamin eficiency causes hypertension which increases cardiovascular risk.
In addition, vitamin deficiency increases inflammation that disrupts the vessel wall, leading to a greater risk of vascular obstruction.
The relationship between blood cholesterol levels and vitamin deficiency has recently been discussed. The possible mechanism is that vitamin deficiency increases blood LDL levels.
Vitamin D and diabetes
Type 2 diabetes is a chronic and very serious disease that occurs due to many poor living conditions. One of the first stages of the disease is insulin resistance.
Many different studies have shown that individuals with high vitamin levels have higher insulin sensitivity and, consequently, lower blood insulin levels.
If you suffer from type 2 diabetes, I think it will make you happy to say that you have a chance to get rid of type 2 diabetes simply by changing your lifestyle and diet.
When you run the logic backwards to overcome insulin resistance, vitamin supplementation appears to work.
Vitamin D and weight loss
I examined the relationship between insulin resistance and vitamin in the previous chapter. In fact, insulin resistance, which is closely related to obesity, should have given you an idea of the relationship between vitamin and obesity. Although there are many recommendations on how vitamin triggers obesity, there is no proven, precise mechanism.
All we know is the relationship between vitamin deficiency and the frequency of obesity.
A study on this subject reported that vitamin deficiency is more common in the obese part of the population.
Vitamin D and sports
Vitamin , like all other cells, is involved in muscle cells. In fact, this has led to a lot of research on vitamin in many areas such as exercise performance and muscle mass development.
First of all, I want to talk about the findings. Then I will refer to a case study.
Primarily vitamin receptors are found in all cells. With these receptors we can play on mice. Vitamin receptors have been reduced, which means that in muscle insensitive to vitamin, worn muscle cells develop and develop more slowly.
We know that vitamin affects the structure of muscle cells, especially in mechanical traumas. Exercise is an example of mechanical trauma to the muscles.
In addition, the effects of vitamin on the nervous system is very important. I will also provide further information on this subject, but here is a detail about muscle development. Because the main element that governs muscle contraction in the body is the nervous system (neuron).
Poor nerve conduction leads to less muscle development with poor contraction.
There is a relationship between vitamin and exercise performance except muscle development and reconstruction.
Twenty male participants with low blood vitamin levels (mean 45 ± 25 nmol / l) participated in the study to examine the effect of vitamin on exercise performance. In the study, 4,000 IU of vitamin was given to the first group and the second group was given placebo (50 mg cellulose) for six weeks.
At the end of six weeks, all participants are given an eccentric leg extension of twenty sets, ten repetitions per set, and followed for seven days. As a result of biopsies and exercises,
In the group receiving vitamin, the development and change of muscle cells were found to be faster than the group without vitamin, while the exercise performance of the group receiving vitamin was better than the other group.
In conclusion, vitamin has positive effects on athlete performance, disability healing and muscle development.
Vitamin D and other diseases (cancer, depression)
Let’s start with depression. First, there are many studies showing that low vitamin concentrations reduce the risk of depression. The better thing is that vitamin levels are lower than normal and vitamin is effective in relieving complaints of individuals diagnosed with depression.
I want to share a little more information here. In the past, patients were often sunbathed in many mental hospitals. I think it is absolutely related to vitamin production except that sunlight creates relaxation and makes individuals feel safe. Even then, it is certain that it is the right application.
There are so many resources and research on vitamin and cancer that I need to write a book of average size to address them all. The only thing I want to give you here is about cancer risk and vitamin levels.
Low levels of vitamin increase the risk of many cancers. The most important of these are breast cancer, colon cancer and prostate cancer. Therefore, keeping vitamin at normal levels is very important for a healthy life.
Sunlight and vitamin D production
Since the beginning of the article, we talked about the intake of vitamin . Now it is time to produce vitamin in the body.
Vitamin can be produced on the skin using cholesterol. Vitamin D3 produced on the skin is called vitamin D3 (cholecalciferol). Sunbathing, which we recommend frequently, especially in individuals with low vitamin, is a method that significantly increases vitamin levels. So sunbathing is a very valuable way.
I would like to point out that there are a few points to consider here. Let me list the important points.
Primarily vitamin is produced by the ultraviolet B size of sunlight. Because it is produced in conjunction with sunlight, the more steep sunlight contains more UV-B waves and produces more vitamin.
Here latitudes are very important for the arrival of the sun. Let me give you an example to understand the seriousness of the business.
There are researches about the difference in cancer risk between the two states that are further away from the equator than the other.
Since more darker individuals absorb less ultraviolet B light, they produce less vitamin in their skin.
There are multiple conclusions to be drawn from these key points. By paying attention to these issues, you can produce more vitamin and increase your blood vitamin levels more efficiently.
Sunbathing,
For more effective vitamin production, you should prefer the noon when the sunlight comes upright. Even as many televisions do not recommend sunlight at noon during the summer months as a mouth habit – thanks to the medical science of the magazine; if you want to produce vitamin, you should choose lunch times.
Of course I don’t want you to get sunburn. Therefore, I advise you not to keep your sunbathing time longer than half an hour at noon.
Sunscreen really provides great protection. This protection is so strong that it even covers the ultraviolet B wavelength from the sun. As I explained above, blocking sunlight, the ultraviolet B which produces vitamin when sunbathing, means that you cannot produce vitamin at all. Therefore, you should not use sunblock for at least the first half hour while sunbathing.
Many women are constantly using sunscreen to prevent skin aging. Research shows that long-term and continuous use of sunscreen leads to vitamin deficiency. I know you don’t want to have a nice skin, but sick. Therefore, it is useful to restrict the use of sunscreen.
How to use vitamin D
First of all, I would like to point out that vitamin D intake does not depend on a mechanism as simple as the intake of other vitamins. Because with vitamin D intake is not only a vitamin, you receive a hormone.
Therefore, it is very important that you do not take vitamin D without looking at your blood vitamin D levels.
I would like you to know that excess vitamin D intake causes many unpleasant side effects, such as kidney stones.
Vitamin D levels vary depending on the severity of vitamin D deficiency, season, age and gender.
Research has shown that intake of vitamin K along with vitamin D increases the current benefits several times.
If you want to know the normal level of vitamin D and how much vitamin D you will use, how much vitamin D should be? How much should I use? You can read.
Vitamin D and Health: Summary
Vitamin D deficiency increases the risk of many diseases. Some of these include obesity, insulin resistance and cancer.
Low vitamin D levels reduce the risk of obesity and may impair the weight loss mechanism.
Low levels of vitamin D in athletes may lead to later healing of more traumas, but may reduce performance.
To increase vitamin D production on the skin, it is necessary to sunbathe at noon and without sunscreen.
Vitamin D intake should not be done without looking at blood levels. You should definitely arrange a vitamin D supplement with your doctor.
Vitamin D alone should not be taken. Vitamins A and K should be added.
