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Većinu ovog vitamina tijelo može dobiti već 20-minutnim izlaganjem suncu, no mnogi će morati posegnuti za suplementima ili korigirati prehranu

Vitamin D naziva se još i sunčevim vitaminom, a njegovi pozitivni učinci na naše zdravlje su višestruki. Mnogobrojne studije pokazuju kako je iznimno važan u borbi protiv većine najopakijih bolesti čovječanstva kao što su rak, srčani udar, dijabetes, depresija, demencija, slabe kosti. Po svome djelovanju više nalikuje hormonu nego vitaminu te se sve češće primjenjuje u borbi protiv bolesti. Dva su najvažnija oblika vitamina D – D2 (ergokalciferol) i D3 (kolekalciferol). Čak oko 80 posto naših dnevnih potreba za vitaminom D može se proizvesti u organizmu prilikom izlaganja sunčevim zrakama nakon samo 20 minuta. Na taj način dobivamo D3 koji se stvara iz molekule 7‑dehidrokolesterola. Ostatak se može nadoknaditi prehranom te suplementima, donosi Večernji list.

Gdje se sve nalazi?

Vitamin D2 uglavnom dolazi iz biljaka, posebno gljiva i kvasca, dok vitamin D3 dobijamo iz životinjskih izvora, kao što su masna riba, jetra i jaja.  

Manjak vitamina D može za posljedicu imati tanke i krhke kosti, što vodi osteoporozi. On također ima veliku ulogu u proizvodnji inzulina te radu imunološkog sustava, piše Klinika Mayo. 

Dobrobiti vitamina D 

Osim povećane izloženosti zaraznim bolestima postoje i drugi razlozi zašto je opasno imati manjak ovog vitamina. Profesorica neurologije, dr. Nicole Avena je u stručnom tekstu pojasnila još neke uloge koje ovaj vitamin igra, a jedna od važnijih je povećana apsorpcija kalcija, koji je jako važan mineral za kosti i zube. Prema pisanju klinike Cleveland, manjak vitamina D može povećati šanse da će se razviti problemi s visokim tlakom, bolestima srca, dijabetesom i nekim karcinomima poput onog crijeva, prostate i dojki. Sve je više dokaza koji ukazuju na povezanost  niže razine vitamina D  s povećanim rizikom obolijevanja od multiple skleroze (MS).

Ovaj je vitamin najbolja “hrana za mozak”, nutricionistica otkriva i što jede svaki dan za njegovo zdravlje

Bebama se tijekom prve godine života daje dodatak vitamina D3 jer se ne smiju direktno izlagati suncu. Također, majčino mlijeko, kao ni neke mliječne formule ne sadrže dovoljno vitamina D, a u tom periodu bebe rastu jako brzo i potreba tijela za vitaminom D je jako velika kako bi se mogle formirati jake kosti. 

Simptomi manjka ovog vitamina 

Smatra se da oko 40 do 50 posto svjetske populacije pati od nedostatka vitamina D. Kronična bol u mišićima koja nije uzrokovana naprezanjem te bol u kostima koja zahvaća veće dijelove tijela čest su simptom hipovitaminoze vitamina D. Osim toga, kroničan umor i smanjenje izdržljivosti kod tjelovježbe mogu biti fizički pokazatelji da vam nedostaje ovog vitamina. Od psihičkih simptoma mnogi zbog manjka vitamina D pate od lošeg raspoloženja koje može prerasti u depresiju te lošeg ili isprekidanog sna. Drugi mogući simptomi su sporo zarastanje rana, vrtoglavica, ispadanje kose, kardiovaskularni problemi te kronične upale kao posljedica slabog imuniteta. 

Koliko nam je vitamina D potrebno? 

Sunčev vitamin zaista nas može zaštititi od bolesti, no kako bi od njega imali takve dobrobiti, moramo unijeti daleko veće količine nego što glasi dnevna preporučena doza. Stručnjaci preporučuju između 400 i 800 međunarodnih jedinica (IU) vitamina D dnevno kako bi se zadovoljile potrebe organizma, no kada govorimo o povećanim potrebama zbog smanjenja rizika od razvijanja malignih bolesti, unos ovog vitamina bi trebao biti znatno veći. Na tom su tragu udruženi američki istraživači ustanovili kako unos 4000 do 8000 IU vitamina D može sniziti rizik od raka dojke, kolorektalnog karcinoma, multiple skleroze i dijabetesa tipa 1, donosi Večernji list.

 

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Koliko nam ga treba i koji znakovi upućuju na nedovoljan unos? 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Ako ne ide prirodnim putem, tu su suplementi<\/p>","

Kod izlaganja suncu najte\u017ee je prona\u0107i pravu mjeru
\n\u00a0<\/p>","

Kad se puno sun\u010da\u0161 - ne valja, kad se malo sun\u010da\u0161, opet nije 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Ako ne ide prirodnim putem, tu su suplementi

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Kod izlaganja suncu najteže je pronaći pravu mjeru
 

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Kad se puno sunčaš - ne valja, kad se malo sunčaš, opet nije dobro

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Većinu ovog vitamina tijelo može dobiti već 20-minutnim izlaganjem suncu, no mnogi će morati posegnuti za suplementima ili korigirati prehranu

Vitamin D naziva se još i sunčevim vitaminom, a njegovi pozitivni učinci na naše zdravlje su višestruki. Mnogobrojne studije pokazuju kako je iznimno važan u borbi protiv većine najopakijih bolesti čovječanstva kao što su rak, srčani udar, dijabetes, depresija, demencija, slabe kosti. Po svome djelovanju više nalikuje hormonu nego vitaminu te se sve češće primjenjuje u borbi protiv bolesti. Dva su najvažnija oblika vitamina D – D2 (ergokalciferol) i D3 (kolekalciferol). Čak oko 80 posto naših dnevnih potreba za vitaminom D može se proizvesti u organizmu prilikom izlaganja sunčevim zrakama nakon samo 20 minuta. Na taj način dobivamo D3 koji se stvara iz molekule 7‑dehidrokolesterola. Ostatak se može nadoknaditi prehranom te suplementima, donosi Večernji list.

Gdje se sve nalazi?

Vitamin D2 uglavnom dolazi iz biljaka, posebno gljiva i kvasca, dok vitamin D3 dobijamo iz životinjskih izvora, kao što su masna riba, jetra i jaja.  

Manjak vitamina D može za posljedicu imati tanke i krhke kosti, što vodi osteoporozi. On također ima veliku ulogu u proizvodnji inzulina te radu imunološkog sustava, piše Klinika Mayo. 

Dobrobiti vitamina D 

Osim povećane izloženosti zaraznim bolestima postoje i drugi razlozi zašto je opasno imati manjak ovog vitamina. Profesorica neurologije, dr. Nicole Avena je u stručnom tekstu pojasnila još neke uloge koje ovaj vitamin igra, a jedna od važnijih je povećana apsorpcija kalcija, koji je jako važan mineral za kosti i zube. Prema pisanju klinike Cleveland, manjak vitamina D može povećati šanse da će se razviti problemi s visokim tlakom, bolestima srca, dijabetesom i nekim karcinomima poput onog crijeva, prostate i dojki. Sve je više dokaza koji ukazuju na povezanost  niže razine vitamina D  s povećanim rizikom obolijevanja od multiple skleroze (MS).

Ovaj je vitamin najbolja “hrana za mozak”, nutricionistica otkriva i što jede svaki dan za njegovo zdravlje

Bebama se tijekom prve godine života daje dodatak vitamina D3 jer se ne smiju direktno izlagati suncu. Također, majčino mlijeko, kao ni neke mliječne formule ne sadrže dovoljno vitamina D, a u tom periodu bebe rastu jako brzo i potreba tijela za vitaminom D je jako velika kako bi se mogle formirati jake kosti. 

Simptomi manjka ovog vitamina 

Smatra se da oko 40 do 50 posto svjetske populacije pati od nedostatka vitamina D. Kronična bol u mišićima koja nije uzrokovana naprezanjem te bol u kostima koja zahvaća veće dijelove tijela čest su simptom hipovitaminoze vitamina D. Osim toga, kroničan umor i smanjenje izdržljivosti kod tjelovježbe mogu biti fizički pokazatelji da vam nedostaje ovog vitamina. Od psihičkih simptoma mnogi zbog manjka vitamina D pate od lošeg raspoloženja koje može prerasti u depresiju te lošeg ili isprekidanog sna. Drugi mogući simptomi su sporo zarastanje rana, vrtoglavica, ispadanje kose, kardiovaskularni problemi te kronične upale kao posljedica slabog imuniteta. 

Koliko nam je vitamina D potrebno? 

Sunčev vitamin zaista nas može zaštititi od bolesti, no kako bi od njega imali takve dobrobiti, moramo unijeti daleko veće količine nego što glasi dnevna preporučena doza. Stručnjaci preporučuju između 400 i 800 međunarodnih jedinica (IU) vitamina D dnevno kako bi se zadovoljile potrebe organizma, no kada govorimo o povećanim potrebama zbog smanjenja rizika od razvijanja malignih bolesti, unos ovog vitamina bi trebao biti znatno veći. Na tom su tragu udruženi američki istraživači ustanovili kako unos 4000 do 8000 IU vitamina D može sniziti rizik od raka dojke, kolorektalnog karcinoma, multiple skleroze i dijabetesa tipa 1, donosi Večernji list.

 

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Božo Radić/Cropix /Shutterstock Shutterstock Božo Radić/Cropix Tonći Plazibat/Cropix Shutterstock Shutterstock Shutterstock Shutterstock Shutterstock Shutterstock
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Ako ne ide prirodnim putem, tu su suplementi
Božo Radić/Cropix

Kod izlaganja suncu najteže je pronaći pravu mjeru
 
Tonći Plazibat/Cropix

Kad se puno sunčaš - ne valja, kad se malo sunčaš, opet nije dobro
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StoryEditorOCM
ZabavaVAŽAN VITAMIN

Pedeset posto ljudi ima manjak vitamina D! Evo koliko nam ga je potrebno u tijelu i koji znakovi upućuju na nedovoljan unos

Piše Javorka Luetić
7. kolovoza 2023. - 15:03
25135978
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Božo Radić/Cropix

Većinu ovog vitamina tijelo može dobiti već 20-minutnim izlaganjem suncu, no mnogi će morati posegnuti za suplementima ili korigirati prehranu

Vitamin D naziva se još i sunčevim vitaminom, a njegovi pozitivni učinci na naše zdravlje su višestruki. Mnogobrojne studije pokazuju kako je iznimno važan u borbi protiv većine najopakijih bolesti čovječanstva kao što su rak, srčani udar, dijabetes, depresija, demencija, slabe kosti. Po svome djelovanju više nalikuje hormonu nego vitaminu te se sve češće primjenjuje u borbi protiv bolesti. Dva su najvažnija oblika vitamina D – D2 (ergokalciferol) i D3 (kolekalciferol). Čak oko 80 posto naših dnevnih potreba za vitaminom D može se proizvesti u organizmu prilikom izlaganja sunčevim zrakama nakon samo 20 minuta. Na taj način dobivamo D3 koji se stvara iz molekule 7‑dehidrokolesterola. Ostatak se može nadoknaditi prehranom te suplementima, donosi Večernji list.

Gdje se sve nalazi?

Vitamin D2 uglavnom dolazi iz biljaka, posebno gljiva i kvasca, dok vitamin D3 dobijamo iz životinjskih izvora, kao što su masna riba, jetra i jaja.  

Manjak vitamina D može za posljedicu imati tanke i krhke kosti, što vodi osteoporozi. On također ima veliku ulogu u proizvodnji inzulina te radu imunološkog sustava, piše Klinika Mayo. 

Dobrobiti vitamina D 

Osim povećane izloženosti zaraznim bolestima postoje i drugi razlozi zašto je opasno imati manjak ovog vitamina. Profesorica neurologije, dr. Nicole Avena je u stručnom tekstu pojasnila još neke uloge koje ovaj vitamin igra, a jedna od važnijih je povećana apsorpcija kalcija, koji je jako važan mineral za kosti i zube. Prema pisanju klinike Cleveland, manjak vitamina D može povećati šanse da će se razviti problemi s visokim tlakom, bolestima srca, dijabetesom i nekim karcinomima poput onog crijeva, prostate i dojki. Sve je više dokaza koji ukazuju na povezanost  niže razine vitamina D  s povećanim rizikom obolijevanja od multiple skleroze (MS).

Ovaj je vitamin najbolja “hrana za mozak”, nutricionistica otkriva i što jede svaki dan za njegovo zdravlje

Bebama se tijekom prve godine života daje dodatak vitamina D3 jer se ne smiju direktno izlagati suncu. Također, majčino mlijeko, kao ni neke mliječne formule ne sadrže dovoljno vitamina D, a u tom periodu bebe rastu jako brzo i potreba tijela za vitaminom D je jako velika kako bi se mogle formirati jake kosti. 

Simptomi manjka ovog vitamina 

Smatra se da oko 40 do 50 posto svjetske populacije pati od nedostatka vitamina D. Kronična bol u mišićima koja nije uzrokovana naprezanjem te bol u kostima koja zahvaća veće dijelove tijela čest su simptom hipovitaminoze vitamina D. Osim toga, kroničan umor i smanjenje izdržljivosti kod tjelovježbe mogu biti fizički pokazatelji da vam nedostaje ovog vitamina. Od psihičkih simptoma mnogi zbog manjka vitamina D pate od lošeg raspoloženja koje može prerasti u depresiju te lošeg ili isprekidanog sna. Drugi mogući simptomi su sporo zarastanje rana, vrtoglavica, ispadanje kose, kardiovaskularni problemi te kronične upale kao posljedica slabog imuniteta. 

Koliko nam je vitamina D potrebno? 

Sunčev vitamin zaista nas može zaštititi od bolesti, no kako bi od njega imali takve dobrobiti, moramo unijeti daleko veće količine nego što glasi dnevna preporučena doza. Stručnjaci preporučuju između 400 i 800 međunarodnih jedinica (IU) vitamina D dnevno kako bi se zadovoljile potrebe organizma, no kada govorimo o povećanim potrebama zbog smanjenja rizika od razvijanja malignih bolesti, unos ovog vitamina bi trebao biti znatno veći. Na tom su tragu udruženi američki istraživači ustanovili kako unos 4000 do 8000 IU vitamina D može sniziti rizik od raka dojke, kolorektalnog karcinoma, multiple skleroze i dijabetesa tipa 1, donosi Večernji list.

 

#VITAMIN D#SUNČANJE#BOL U KOSTIMA#NIZAK RAST#GUBITAK KOSE
11. svibanj 2024 18:07