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Commonly called "vitamin sunshine", vitamin D is aEssential vitamin Your body needs optimal health. It has been widely covered in the news recently because of its connection with strengthening the immune system ofreduce the risk of WhereWeakening the symptoms of COVID-19But there is more than this soluble vitamin in your body.

"Vitamin D is important [for] muscle, heart and functioning of the lung," saysNicole Avena, PhD, An Assistant Professor of Neuroscience at Mount Sinai School of Medicine in New York. But the vitamin of advantages is the best known to support the absorption of your calcium body: "One of the main roles of play [vitamin D] is to help maximize the absorption and use of calcium, which is an important mineral for our skeletal system and our teeth. , "said Dr. Avena.

If you do not receive adequate vitamin D levels each day, this may result in increased susceptibility to infection, fatigue, back pain and healing of visually impaired wounds, according to Dr. Avena.

But first: how do you get vitamin D?

One of the best and most natural, to receive vitamin D is done by sun exposure, explainsKelli McGrane, MS, RD, a dietician registered for the food tracking applicationLoose it! "The general recommendation is 10 to 30 minutes of sun exposure in the middle of the day."

However, because of the geographical location, seasonal changes or sun sensitivity, many people are not able to reach their recommended daily dose of vitamin through sunlight. This is where supplements and foods of vitamin D enter.

"While you can get a little bitVitamin D through sources of food Like eggs, fatty fish and fortified drinks, especially orange juice and milk - many individuals would benefit from a supplement, especially during the winter, when there is a lack of sun, "says McGrane.

"A good starting point is 400 to 800 IU vitamin D3; however, it is always better to check with your doctor or dieteticist," adds McGrane.

What is the difference between vitamin D2 and D3?

"Vitamin D3?" you ask. Yes, there are two types of vitamin D. Dr. Avena explains that vitamin D is used as a term umbrella to describe vitamin D2 and D3, both of which have the same effect on the body to absorption. "D3 is the type that is made in your skin and what we see in most supplements," she says. McGrane adds that vitamin D3 is what is present in animal products, including fish oil andeggsWhile D2 is mainly in plants, such as mushrooms.

"Current research suggests that vitamin D3 is more efficient to increase vitamin D levels in the blood than vitamin D2," adds McGrane. "That's why you will see that most dietitians and doctors recommend vitamin D3 supplements."

The advantages of the health of vitamin D

Now that you know how enough vitamin D in your diet, Dr. Avena and McGrane tell us about the advantages of vitamin D and why it's worth making sure you have enough.

Here are the biggest vitamin D benefits you need to know. Read on and before you get to buy supplements, make sure you read first onWhat happens to your body when you take too much vitamin D.

Exactly how vitamin D plays a role in supporting our immune system is a burning topic of research at this time, "said McGrane, but there is no doubt that there is a connection.

Dr. Avena saysStudies suggest Take 1,200 vitamin D per day over a four-month period during the winter season reduces the risk of contracting influenza. "Vitamin D allows our immune system to work effectively to expand the disease," she says.

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Vitamin D is essential for the absorption of two very important minerals: calcium and phosphate, which are both vital for bone health. Dr. Avena and McGrane are both saying that without sufficient vitamin D, the bones can start softening, making them fragile and more likely to break.

"A growing corpus of research has shown a relationship between vitamin D deficiency and the risk of anxiety and depression," McGrane said. "Inseveral studies, providing vitamin D supplementation with impaired individuals significantly improved the symptoms ofAnxiety and depression. "

Dr. Avena claims that low vitamin D levels are associated with increased risk of allergic conditions and diseases, including asthma and eczema in babies. However, the search suggests whether vitamin D really prevent asthma and allergies during the prenatal window and the first stages of liferemains controversial. Vitamin D can also help children and adults currently live with asthma.

A review of several clinical trials published in the Medical Sciences JournalHealingfound that vitamin D supplementation may be useful in managing asthma, in addition to an inhaler and any other drug needed.

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According to a study published in theInternational Journal of Clinical and Experimental Medicine,It has been found that vitamin D3 levels were widely different in healthy pregnant women compared to those with pre-clampsia and eclampics.Preeclampsia It is happening only during pregnancy and the mother has high blood pressure and may indicate damage caused to liver or kidneys.Eclampsia is characterized by the appearance of seizures in pregnant women who have a preeclampsia. Healthy women had statistically important vitamin D levels that women with pre-clampsia and eclampsia.

To learn more about this essential vitamin, it may argue that you check5 signs of vitamin D deficiency that you should never ignore.