Vitamin D – The Vitamin оf The Sun

Albena – a fairy tale with an endless golden beach of silky sand. A lovely setting caressing the mind with the whisper of warm sea waves. Hot sun rays awakening the senses.

Enjoy a wonderful seaside vacation with the opportunity to steal from the benefits of every single sun ray, feel the delight of the combination of wildlife and vast sea in front of you.

Warm sun rays are not only a symbol of summer, good mood, long and cheerful vacations in Bulgaria, they are also extremely important for human health. Moderate exposure to direct sunlight at appropriate times of the day contributes to the natural supply of important compounds for a healthy mind and healthy body.

The dream and long-awaited summer vacation with the breath of sea, hot sand and sound of the waves also turn out to be a source of healing, nourished by the sun.

The sun is the main "generator" of life on our planet. It turns out that it is also the main source of vitamin D which is very important for the human body. It is a fat-soluble vitamin that is in a family of compounds including vitamins D-1, vitamin D-2 and vitamin D-3. In the human body, the most important compounds of this group are vitamin D-2 (ergocalciferol) and vitamin D-3 (cholecalciferol).

The main natural source of Vitamin D is the synthesis of cholecalciferol (Vitamin D-3) in the shallowest layers of the skin by a chemical reaction aided by the sun's rays. Therefore, sunshine and direct sunlight are essential for the formation of vitamin D. Ergocalciferol (Vitamin D-2) is supplied only through certain foods that contain high levels of vitamin A such as greasy fish - salmon, tuna or mackerel; eggs; mushrooms; flakes; dairy products, orange juice.

Vitamin D aids the immune system, mainly by regulating the absorption of calcium and phosphorus in the body. Maintaining normal levels of vitamin D in the body is important for the development of the bone system, teeth, as well as for immunity against certain diseases. If the human body does not take enough of this vitamin, it can develop rickets or osteoporosis.

Functions of Vitamin D

One of the most important roles of vitamin D is to support calcium levels in the skeletal system. This is because the vitamin stimulates the absorption of calcium in the intestines, leading to the formation of new osteoclasts, which are absorbed by the bones, forming optimal levels of calcium and phosphates in the body.

An example of an important gene that regulates vitamin D is the body's ability to fight infections and chronic inflammation. It also produces over 200 antimicrobial peptides, the most important of which is cathelicidin, occurring in broad-spectrum antibiotics.

Sufficient vitamin D can be obtained by sunbathing the face, hands and feet from 5 to 30 minutes two times a week. The darker the skin and the less sunlight, the longer it takes for absorption of the vitamin.

Benefits of Vitamin D

• Vitamin D fights diseases - according to recent studies, the vitamin can reduce the risk of multiple sclerosis, heart disease and flu.
• Vitamin D Reduces Depression - Studies have shown that mood is influenced by the level of vitamin D in the body. Therefore, people living in areas with high pollution or low sunlight are more likely to suffer from depression.
• Vitamin D can also aid the fight against overweight - maintaining optimal levels of vitamin D and calcium in the body may lead to a reduction of appetite.

Lack of Vitamin D

There are several causes that could lead to vitamin D deficiency in the body. The main ones are environmental pollution, the harmful emissions into the air that partially block the sun's rays and the lack of sunlight. People who rarely enjoy the sun and walk in nature, spend more time indoors, are prone to deficiency in this vitamin, which can lead to anomalies in the bone system and fatigue.

People with darker skin are another risk group. The higher the content of melanin in the skin (the pigment that determines the color of the skin), the less vitamin D it can absorb. Melanin acts as natural protection against harmful solar emissions. Therefore, it is also advisable to take this vitamin via a balanced diet that includes foods rich in vitamin D or nutritional supplements, with a recommended daily intake of about 15mg for people between 1 and 70 years.

What better than extracting Vitamin D from every single sun ray while enjoying a real vacation? Looking forward to seeing you in sunny Albena!