Vitamin D can be obtained by eating the liver of fish, meat, and shellfish; However, although it can be obtained from these foods of animal origin, the main source of production of this vitamin comes from exposing the skin to sunlight, so it is important to sunbathe every day for 15 minutes , from 10 am at 12 p. m. or 3 p. m. until 4:30 p. m.
Vitamin D promotes calcium absorption in the gut, which is important for strengthening people and patients, as well as avoiding various diseases such as rickitism, osteoporosis, cancer, heart problems, diabetes and hypertension. See other vitamin D functions in your body.
- Vitamin D-rich foods are mainly animal in origin.
- And the table takes the amount of this vitamin in 100 g of food:.
It is important to note that if the individual’s exposure to the sun is not adequate, it is essential that the vitamin is provided by the intake of vitamin supplements. In children from 1 year of age and in healthy adults, the daily recommendation is 15 mcg per day of vitamin D, although the elderly need 20 mcg per day.
Vitamin D is only found in animal foods or certain fortified products, so it cannot be found in fruits, vegetables, vegetables and cereals such as rice, wheat, aenea and quinoa for example.
Therefore, strict vegetarians or vegans who do not consume humans, wash their derivatives, need to obtain vitamin D through sunbathing and / or supplementation prescribed by their doctor or nutritionist.
Vitamin D supplements should be used when levels of this vitamin in the blood are normal, a situation that can occur in people exposed to the sun and those with fat absorption problems, as people who have undergone bariatric surgery may occur, for example.
Severe vitamin deficiency in children is called rickitism and adult osteomalacia, and a test is needed to quantify blood concentration, called 25-hydroxy vitamin D, to determine their deficiency.
Generally, vitamin D supplements are accompanied by another mineral that is calcium, as vitamin D would be necessary for calcium absorption in the body, jointly treating bone metabolism problems, such as osteoporosis.
These supplements should be taken under medical supervision and may be recommended by your doctor or nutritionist in the form of capsules or drops. Learn more about vitamin D supplements.