Vitamin D may be one of the most controversial vitamins over the past decade. It has been controversial. While some consider it a panacea for all diseases, they link vitamin D deficiency to diseases such as breast cancer, colon cancer, prostate cancer, Heart, fatigue, depression, hair loss, aging and obesity, others consider it to be a placebo / placebo / placebo treatment. So what should we really know about Vitamin D away from myths? Why do our bodies need vitamin D? What about the lack of it?

Vitamin D helps the body absorb the calcium needed to build and strengthen the bones. The deficiency causes osteoporosis and rheumatoid arthritis. After absorption of vitamin D, whether produced through the skin or obtained through food sources or supplements, the body stored in fat cells to remain inactive until you need it, it is converted into two different forms through the liver and kidney to benefit, converted by the liver to calcidiol (calcidiol), while the kidneys are converted to calcitriol (calcitriol). (1)

While vitamin D supplements may help prevent autoimmune diseases, cancer, chronic pain, depression, high blood pressure, and neurological and muscular diseases, the Vitamin D Council, a group that promotes awareness of vitamin D deficiency, notes. "There is no strong evidence except for the effect of Vitamin D on calcium and bone building, a clinically proven effect to date," said Dr. M, Consultant of Internal Medicine and Endocrinology at Cairo University. Although there is some research on the presence of other effects such as improved immunity and prevention of some cancers But the research is less robust and the results are still being studied. However, many patients who have previously demonstrated vitamin D deficiency have confirmed improvements in problems such as fatigue, fatigue and depression after eating it regularly. (3)

The Middle East avoids sunlight

According to a scientific study, the highest rates of vitamin D deficiency in the Middle East, especially in females, were recorded due to factors such as full body coverage and lifestyle in many countries of the Middle East due to high temperature and humidity, which does not allow exposure to the sun for long periods. According to Dr. Hamira Pedshah, an oncology consultant, says most people move from an air-conditioned home to an air-conditioned office in air-conditioned cars with sometimes dark glass, a lifestyle that does not allow enough exposure to the sun. Prolonged exposure to the sun without protection may put you at risk of skin cancer. For all of these reasons, doctors are advised to get vitamin D supplements.

In Britain, the Public Health Authority in England has identified the amount of vitamin D needed by 10 micrograms per day. Since it is difficult to obtain from food sources alone and with scarcity of sun exposure, they recommend vitamin D supplementation to contribute to maintaining On bone and muscle health. [4] However, a recent study confirmed that vitamin D supplementation is unlikely to benefit only those who suffer from vitamin D deficiency in the first place. According to Martin Huwen, of the Endocrinology Society, "Almost all trials of vitamin D supplementation showed efficacy only if you were deficient in vitamin D to start taking it." (5)

Where do we get Vitamin D?

To get your vitamin D needs to be exposed about 30 minutes twice a week to the sun almost without the use of sunscreen, and is found in some foods such as:

Salmon.

Mackerel.

Mushrooms exhibit UV radiation to increase the level of vitamin "D" by.

Cod liver oil.

Canned tuna in water.

Sardines canned in oil.

Milk and yoghurt supported by vitamin D.

Beef or calf liver.

Cheese.

yolk.

Vitamin D-supported foods generally include some breakfast cereals and some canned juices and dairy products, which manufacturers have started adding vitamin D to since 1930. (6)

According to the recommendations of the IOM Committee in November 2010, assuming that a person does not receive any vitamin D intake through exposure to the sun and that he or she has sufficient calcium intake, the following doses are recommended:

- Babies from 0 to 6 months: Recommended dose 400 IU / day, highest safe limit 1000 IU / day.

- Babies 6 to 12 months: Recommended dose 400 IU / day, maximum safe consumption 1500 IU / day.

- Age 1-3 years: Recommended dose 600 IU / day, highest safe consumption limit 2500 IU / day.

- Age 4-8 years: Recommended dosage 600 IU / day, highest safe consumption limit 3000 IU / day.

- Age 9-70: Recommended dosage 600 IU / day, highest safe consumption limit 4000 IU / day.

- 7 years and above: adequate consumption 800 IU / day, maximum maximum safe level of consumption 4000 IU / day 7 (8)

Everything that went beyond it turned against him

The body stores vitamin D in fat, and if it is too high, it can lead to an increase in the calcium level, which causes hypercalcemia, which increases the level of calcium in the blood, nausea, constipation, heart rate and kidney stones. Hospital treatment for a period until the level of calcium to the normal level. (9) It is almost impossible that vitamin D, obtained through sun exposure or vitamin D-rich foods, will increase vitamin D levels in the body (except cod oil). Therefore, the increase in the level of vitamin "D" usually occurs when taking large doses of vitamin D supplements, so it is recommended to test the proportion of vitamin "D" and return to the doctor before starting to eat. Regular exposure to sunlight, which is the most important source of the synthesis of this vitamin in our bodies.