Are you sitting at home because of Coronavirus?
Take Vitamin D
The coronavirus encloses us in four walls. Our body at this time of year dramatically needs vitamin D, which is produced in the skin under the influence of the sun. How to make up for its deficit?
We need Vitamin D to maintain good immunity has anti-inflammatory properties, i.e. it inhibits the activity of the immune system.
Its deficiency is manifested, among others by fatigue, worse mood, insomnia or headache. Inflammatory changes in the mouth and esophagus, excessive hair loss, pain in the lower back, muscle, leg and joint pain are also possible.
Vitamin D is a natural strong antibiotic, therefore its deficiency may result in weaker immunity and a greater number of infections, including in the oral cavity.
More and more scientific studies indicate that a deficiency of this vitamin is associated with depression, insomnia and susceptibility to stress. From the analysis of scholars, among others from Harvard and Oxford show that people with vitamin D deficiency increase their risk of dying from cancer by 14 percent. The relationship between vitamin D deficiency and an increased risk of developing breast or colorectal cancer is particularly well proven.
Is the March sun enough?
To provide ourselves with natural vitamin D, we should be exposed to sunlight every day for 15-30 minutes between 10 and 15 o’clock. If we can’t go for a walk, e.g. to the forest or park, it’s worth to go out on the balcony. But beware, if we apply UV filters, the synthesis of vitamin D in the skin will drop by up to 90 percent.
Probably the March sun will not provide us with the recommended daily dose of vitamin anyway. In our latitude in northern Europe this is only possible from April to October.
That is why many doctors recommend vitamin D3 supplementation in capsules.
Upper allowable daily doses of vitamin D for healthy people
newborns and infants: 1000 IU / day
children aged 1-10 years: 2000 IU / day
adolescents aged 11-18 and adults: 4000 IU / day
Vitamin D is also in food, but …
Vitamin D is also present in food, unfortunately, in a small amount. The sources of vitamin D are mainly fatty fish (eel, salmon, herring), milk, egg yolk. However, if we wanted to stop at this way of providing it to ourselves, we would have to eat a few hundred grams of fish a day, several dozen yolks or drink a few liters of milk.
It’s rather unrealistic.
(source: Gazeta Wyborcza)