Vitamin D, generally known for its role in bone tissues, has an undeniably significant impact on body functions and quality of life!
Vitamins are among the essential components the body needs to maintain its normal functions and ideal balance. All types of vitamins play important roles in maintaining the body's overall balance. Vitamin D, one of these, ranks high among the vitamins that play a critical role at every stage of life, from infancy to old age. So, how about reinforcing what you've heard about this vitamin and learning new information?
1. WHAT IS VITAMIN D?
Vitamin D, also known as calciferol, is one of the fat-soluble vitamins. Although considered a vitamin, vitamin D is actually a hormone and has two different types: D2 (ergocalciferol) and D3 (cholecalciferol). While vitamin D3 is found only in animal sources, vitamin D2 can only be obtained through plant-based sources.
2. HOW IS VITAMIN D USED?
Vitamin D can be obtained by the body through sunlight, food, and – with a physician’s recommendation – dietary supplements. Meeting the body’s need for vitamin D, also known as the “sunshine vitamin,” is largely possible through ultraviolet-B (UVB) rays from the sun. When UVB rays touch the skin, this vitamin is synthesized in the body as D3. The D3 vitamin produced this way by the body meets 80 to 90 percent of the daily vitamin D requirement alone. Only 10 to 20 percent of this vitamin can be obtained from food.
Vitamin D is found in very small amounts in plant and animal foods. For this reason, it is often not possible to meet the daily vitamin D requirement solely through food. Therefore, after necessary examinations, physicians may recommend vitamin D supplements to some patients or clients if deemed necessary. Additionally, nutrition programs for vitamin D deficiency can be prepared by dietitians and nutritionists.
3. WHAT IS THE FUNCTION OF VITAMIN D?
The primary function of vitamin D is to regulate the absorption of calcium and phosphate in the body. In addition to its significant effects on bone structure and the skeletal system in connection with calcium, vitamin D also has many other effects.
4. WHAT ARE THE FOODS CONTAINING VITAMIN D?
As mentioned earlier, vitamin D in foods is found in two different forms: D2 in plant sources and D3 in animal sources. Additionally, some plant-based foods fortified with vitamin D are produced for those who do not consume animal products. Examples include plant-based milks like soy milk and beverages like orange juice.
4.1. What Foods Naturally Contain Vitamin D3?
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Fatty fish varieties (salmon, trout, tuna, herring, swordfish, mackerel, sardines, and cod)
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Chicken, red meat, shrimp
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Milk, cheese
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Butter, margarine
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Egg yolk
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Beef liver
4.2. What Foods Naturally Contain Vitamin D2?
Some mushroom types, like shiitake mushrooms, produce vitamin D2 through sunlight. However, since the primary effect for the human body comes from vitamin D3, the effect of vitamin D2 is much milder in comparison.
5. WHAT IS VITAMIN D DEFICIENCY?
Vitamin D deficiency refers to a temporary problem that occurs when the body's vitamin D reserves fall below adequate levels. Vitamin D deficiency, a common condition worldwide, is becoming a larger global issue each year. Since vitamin D is a type of vitamin that can only be stored in the body for up to four months, this problem can recur even after regular supplementation.
According to the World Health Organization (WHO):
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Deficiency: <10 nanograms (ng)/milliliter (ml)
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Insufficiency: <20 ng/ml
According to the Turkish Society of Endocrinology and Metabolism:
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Deficiency: <20 ng/ml
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Insufficiency: <20-30 ng/ml
6. WHAT ARE THE CAUSES OF VITAMIN D DEFICIENCY?
Insufficient exposure to sunlight is the leading cause of vitamin D deficiency. The reduced rate of UVB rays, which are the main source of vitamin D, reaching the earth is also considered one of the most common reasons for this deficiency. Other prominent causes of vitamin D deficiency include:
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Diseases or genetic factors that reduce vitamin D synthesis in the body
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Unbalanced/inadequate nutrition
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Increased age
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Obesity
Among food varieties, one of the best sources of vitamin D is milk, with a glass containing 2,875 micrograms of vitamin D. In this respect, milk is one of the most important foods contributing to daily vitamin D intake. So, how about sweetening the milk you consume to contribute to your daily vitamin D intake with high-quality, naturally sourced honey? Then, you can be sure that you will love the cinnamon and anise honey milk recipe you prepare with Balparmak honey varieties!
*The information on this page should not replace the advice and recommendations given by a physician or health expert.
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