2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
When the early darkness of autumn descends on all of us, the only things that will matter are the small gestures - a warm room, a freshly baked cake, a gentle hug, an invitation to talk, a single rose.
Jens Soltenberg
As beautiful as autumn looks with its colorful attire of yellow, orange and red colored leaves, one of its main disadvantages is the reduction of the day. And with that for many of us comes waking up when it's still dark outside, every morning. This is not fun.
With the dimming of the light part of the day, it often happens that it is already dark outside before we leave the office. That's why getting enough vitamin D. can be a really big challenge. But it is important to take care of that.
A recent study found that 19% of adults have low levels of vitamin D and this is especially problematic in the fall and winter. Vitamin D is a fat-soluble vitamin that is key to maintaining normal levels of minerals such as calcium and phosphorus, nutritionists explain.
It also helps the body absorb calcium, which plays a vital role in building and maintaining healthy bones.
Our main source of vitamin D is the sun - from ultraviolet B radiation of sunlight can be synthesized vitamin D3, the active form of vitamin D when the skin is exposed to sunlight.
There are four main benefits of vitamin D:
1. Helps absorb calcium and phosphorus;
2. Strengthens bones;
3. Improves brain function and development;
4. It can reduce inflammatory processes in the body.
Lack of enough vitamin D can lead to diseases such as rickets in children and osteomalacia in adults.
Other signs of vitamin D deficiency can manifest as chronic painful conditions such as persistent cough and cold, fatigue and tiredness, seasonal depression, poor bone and tooth health, and poor mood.
Information on exactly how much vitamin D. need every day is slightly controversial - until last year, nutritionists and doctors recommended minimum daily doses only for babies, pregnant women and the elderly.
Now, however, the guidelines have changed and it is recommended that everyone receive a minimum of 10 micrograms per day.
But as doctors point out - each person is unique and because of this amount can vary slightly in a person, because of how much your body needs and how much it absorbs.
So how can you continue to cope with getting this sun vitamin if you can't see the sun at all?
Fortunately, there are ways - you just have to make sure you eat the right foods.
Here are the basics sources of vitamin D.:
- oily fish: salmon, sardines;
- Orange juice;
- breakfast cereals;
- liver;
- red meat;
- egg yolk;
- cheese;
- tofu;
- fortified products.
Nutritionists specify that the levels of vitamin D. vary in the above foods and because sunlight is unpredictable, taking supplements can be especially helpful in the fall and winter.
Although the amount of vitamin D is unique to everyone, there are other factors to keep in mind if you buy supplements, such as dosage and ingredients - they can vary depending on where you buy them, who is the manufacturer, what is the price, pharmacists explain.
This in itself can lead to consuming more than we need, including additional ingredients, which of course is not good for our body.
And this is the main reason why we recommend that you talk to your GP or nutritionist before buying any supplements. You may also want to have a blood test to find out your vitamin D levels.
However, switching to a balanced and healthy diet should be a sufficient option.
Always try to eat a varied and nutritious diet containing natural vitamin D, consuming foods such as salmon, eggs and tofu, nutritionists recommend, adding that they are also great sources of your macro- and micronutrients.
But if you're wondering if that's enough as the winter months slip in, go and ask your doctor for advice on whether you need special supplements to stay healthy.
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