Vitamin D / benefits, deficiency, and syntheses

Vitamin D / benefits, deficiency, and syntheses

Vitamin are group of compounds That are essentially found to help growth and health maintain, which are required in small quantities of the diet because they can’t syntheses by the body.

The word vitamin comes from vita in Latin which means life, it’s an organic molecule that found in various foods and it can be also syntheses by the body when during the sun explosion time.

Syntheses of vitamin D

First cholesterol is turned into 7 dehydra cholesterol by an enzyme called DHCR7 spontaneously transforms dehydra cholesterol by UVB radiation from the sun into pre vitamin d witch at the body temperature.

Actually five forms of vitamin D found but the body can make only one the vitamin d3 or called also cholecalciferol.

At this stage the vitamin D3 is still not activated until is converted into calcidrol with happens in the liver than the calcidrol itself is concerted anther time in the kidney to calcidrol knowing as the activated form of vitamin D.

After the process of the activation of vitamin d now is circulated in the blood and acts like a hormone when he reaches the cell binds to vitamin d receptor or calcitriol receptor and forms a big complex retinoid X receptor or RXR receptor.

The RXR receptor is bound by vitamin A and makes a structure together this means that the vitamin D won’t be active until vitamin A is present.

Benefits of vitamin D

• Vitamin D it helps to absorb calcium 20 times more from the intestine to the blood.
• It helps also to lower the blood pressure.
• It affects the immune system.
• Prevents asthmaIt helps people from getting depressor.

Vitamin D deficiencies causes  

• Stress can block the vitamin D refers to high level of cortisol.
• During the winter also the vitamin D level decrease and the quantity of the vitamin D needed to the body is not good enough.
• Following a diet also could be a reason also because you’re not consuming enough foods with vitamin D.

Top 10 foods rich with vitamin D

Salmon

Salmon is an excellent source of vitamin D and great source also for omega 3 and its rich with minerals like phosphor and calcium.

Salmon contain between 361 and 686 IU of vitamin D in a portion of 100 grams.

Tuna

Tuna is a great choice because it contains omega 3, phosphor, vitamin D, vitamin A and B.

Fish oil

Very rich with vitamin D helps with brain functions with the cardial system and provide to a great level of triglyceride in the blood.

Eggs

Eggs contain high level of protein and it’s a great substitute for meat.

Egg yolks has the major part of vitamin D in a portion of 100 grams 3.2 milligrams of vitamin D found

Soja milk

250 ml of soja milk contain to 2.0125 milligrams of vitamin D.

Mushrooms

For 100 grams of mushrooms 1.8 milligrams of vitamin D is found

Tofu

Tofu is white paste made from soja contains magnesium, calcium, phosphor, iron, zinc, which helps with the immune system. And contains also proteins, and rich with vitamin D.

Oranges

It’s a great tool to increase the level of vitamin D.

Yogurt

Natural yogurt has 0.6 micrograms of vitamin D for 100 grams.