Vitamin D encompasses a group of seven vitamins, but in a narrower sense, it refers to vitamin D2 and vitamin D3. Its primary function is to maintain calcium and phosphorus metabolism in the body. It can be obtained through food or after exposure to sunlight. Vitamin D promotes the growth and maintenance of teeth and strengthens bones.

Due to its positive impact on the body, it is important to consume the recommended daily doses of vitamin D. The required daily amount of vitamin D is about 10 to 20 micrograms.

Sources of Vitamin D

Vitamin D can be found in eggs, dairy products, salmon, sardines, shrimp, fish oil, some types of mushrooms…

Importance of Vitamin D

Vitamin D is believed to prevent the development of many diseases by acting on the immune system, protecting us from bacterial, viral, and fungal infections, as well as malignant diseases. A deficiency in vitamin D is a seasonal trigger that provokes the activation of the influenza virus. This was confirmed by a Japanese study on children who received 1200 IU of vitamin D. These children were 40 percent less sensitive to the flu virus compared to the placebo group. The lack of vitamin D in winter, due to many sunless days, is considered a major cause of the flu (due to a drastic decrease in immunity).

Vitamin C is also linked to vitamin D in defending and protecting the immune system. Vitamin C affects the absorption of iron and thus the formation of red blood cells.

Risk Groups

Risk groups include older adults and patients with chronic diseases, as these groups often have low levels of vitamin D in their blood. Low vitamin D levels are recorded in obese individuals because vitamin D is stored in fatty tissue. People who inhale tobacco smoke also have low levels of vitamin D because nicotine and toxic substances in tobacco smoke prevent its absorption.

Conclusion

Due to its positive effects on the human body, it is important to consume the recommended daily doses of vitamin D. Adequate levels of vitamin D are undeniably important for maintaining a good immune system, preventing the development of diseases. People with chronic diseases and older adults should pay special attention to their vitamin D levels in the blood.

To maintain a quality immune system, it is important to pay attention to the intake of fresh food, a variety of fruits and vegetables, and to engage in sports and spend time in the fresh air.