The weather outside is increasingly inviting us to take walks and spend our free time outdoors. We're taking advantage not only of longer days but also of sunlight, which, when administered appropriately, can bring many benefits to health and beauty. But is this enough to ensure adequate levels of vitamin D in the body?
Vitamin D, is it really a vitamin?
Let's start from the beginning. Vitamin D, although referred to as a vitamin, is actually classified as a steroid. One of its forms is produced by skin exposure to sunlight. Unfortunately, despite frequent spring and summer enjoyment, we are unable to obtain sufficient levels of this vitamin in our bodies, so it is recommended to consume foods rich in this nutrient. Furthermore, in our climate zone, supplementation is recommended between October and April. Two forms of vitamin D are most important: vitamin D3 – cholecalciferol (naturally occurring in animals) and D2 – ergocarciferol (naturally found in plants and yeast). Both forms are unique in nature, and although they are called vitamins, they function as prohormones in the body.
Essential for life
Vitamin D is a crucial component in bone development and mineralization. It also increases the absorption of calcium and phosphorus from the digestive system, thus balancing the ratio of these two elements in the body. It is essential for ossification and the formation of compounds necessary for bone reconstruction. According to recent discoveries, it also ensures the proper functioning of the immune system and protects against cancer. Furthermore, vitamin D deficiency has been shown to be linked to mental deterioration. Adequate levels of this nutrient ensure proper functioning of the body, both physically and mentally. Furthermore, adequate exposure to sunlight and the inclusion of foods rich in this vitamin in the diet contribute to the healthy appearance of skin and body.
Where can we find vitamin D?
Foods rich in vitamin D include fish, especially oily fish like mackerel, eel, herring, and salmon, as well as cod and its liver oil. This nutrient is also found in egg yolks and cow's milk. It's worth noting, however, that consuming these foods alone won't provide adequate levels of this vitamin. It's worth combining all the benefits nature offers with special supplements to address any deficiencies.
Interesting fact: Vitamin D is a good way to better absorb calcium from dairy products. It's worth consuming such products when exposed to sunlight. This will provide a positive effect in a pleasant and natural way.
Beata and Patrycja – authors of a book on healthy eating, and sisters in private. They're a harmonious duo, despite their different worldviews. Beata, a dietitian by profession, loves to set high goals for herself, which is why she turned to dietary catering, wanting to care not only for her own health but also for the health of all Warsaw residents. Patrycja, on the other hand, has a journalism degree and loves cooking and documenting her adventures in the kitchen. She works on the artistic side of her blog daily, and as she herself admits, nothing is impossible for her. She always strives for her goal, even though it's often uphill.
