Having a correct diet is essential to acquire all those nutrients that our body needs to function. One of the most important is vitamin D, since “it helps the body to absorb calcium, one of the main elements that make up the bones. Vitamin D deficiency can lead to bone diseases such as osteoporosis or rickets. Vitamin D plays an important role in the systems nervous, muscular and immune”, they explain from the National Library of Medicine of the United States.
Therefore, it is an essential nutrient that, as most people know, can be acquire through the sun, but also, through diet. And it is that excessive sunbathing can lead to dermatological problems such as skin cancer, so there are those who prefer take advantage of vitamin D in other ways, such as paying special attention to the foods they include in their meals.
What is vitamin D used for?
“Vitamin D is a nutrient the body needs to strengthen bones and keep them healthy. That is why the body can only absorb calcium, the main component of bone, when vitamin D is present,” say Mayo Clinic experts. Hence, the importance of having adequate vitamin D levels, although there are many others. the benefits it implies for our health.
His properties anti-inflammatory, antioxidant and neuroprotective they contribute to the health of the immune system, muscle function and brain cell activity. However, it must be borne in mind that, as with everything, having a excess vitamin D it can also be problematic and trigger symptoms such as nausea and vomiting, weight loss, weakness, confusion, constipation…
Foods with more vitamin D
The Spanish Society of Endocrinology and Nutrition (SEEN) recommends a minimum intake of 600 IU/day for children under 18 years of age, although up to 1,000 may be necessary. For those over 18 years of age, the minimum intake is 800 and 1,500 or 2,000 IU/day may be needed. These levels can be reached through a number of foods although the truth is that, as they explain from the institution, they are scarce.
- Salmon. 360 Ul.
- Mackerel. 345 Ul.
- Sardines in a can. 245 Ul.
- Tuna. 145 Ul.
- Eggs 20 Ul.
- Fortified milk. 100 – 200ul.
What fruits and vegetables have vitamin D?
Vitamin D is usually only found in foods of animal origin, because it is a fat-soluble vitamin, that is, it is found in the fatty parts of food. but there is some fruits and vegetables that they do have this nutrient, although in small proportions.
Los mushrooms They are a great source of vitamin D with approximately 1100 Ul. For his part, he avocado stands out among foods of plant origin that contain vitamin D and the Orange juice which, as in the case of dairy products, is usually enriched with vitamin D.
Lack of vitamin D: these are the symptoms
From the SEEN they warn that a prolonged deficiency of vitamin D can have serious consequences for health. Without going any further, it can lead to rickets in growing children and osteomalacia in adults. The problem in both disorders is due to a lack of bone mineralization. The most common symptoms are pain originating in the bones mainly in the pelvis, spine and ribs. Deformities of the chest bones and decreased blood calcium levels may also be observed.
On the other hand, the vitamin D insufficiency it is an important contributor to the development of osteopenia and osteoporosis, which involve a progressive decrease in the amount of bone. In addition, low levels of vitamin D are associated with muscle weakness and, therefore, with the increased risk of falls. In all these cases, it is possible that the doctor considers the possibility of including a pharmacological supplement or recommends greater sun exposure.