A vitamina D pode ser obtida a partir do consumo de óleo de fígado de peixe, carnes e frutos do mar. No entanto, apesar de poder ser obtida por meio de alimentos de origem animal, a principal fonte de produção da vitamina é através da exposição da pele aos raios de sol, e, por isso, é importante que a pele seja exposta diariamente ao sol por pelo menos 15 minutos entre as 10h e as 12h ou entre as 15h e as 16h 30.
Vitamin D promotes calcium absorption in the gut, being important for strengthening bones and teeth, as well as preventing various diseases such as rickets, osteoporosis, cancer, heart problems, diabetes and high blood pressure. See other vitamin D features.
Vitamin D-rich foods are mostly of animal origin. Watch the video below and see what these foods are:
The following table shows the amount of this vitamin in every 100 g of food:
If sun exposure is not enough to get daily amounts of vitamin D, it is important that the amount is obtained through food or vitamin supplements. In children up to 1 year and healthy adults, the daily recommendation is 15 mcg of vitamin D, while older people should consume 20 mcg a day.
Here’s how to sunbathe to produce vitamin D
Vitamin D is only found in animal foods and in some fortified products it cannot be found in plant sources such as fruits, vegetables and cereals such as rice, wheat, oats and quinoa.
Therefore, strict vegetarians or vegans who do not consume eggs, milk and dairy products should obtain the vitamin by sunbathing or through supplementation indicated by the doctor or nutritionist.
Vitamin D supplements should be used when levels of this vitamin in the blood are lower than normal, which can occur when the person is not exposed to the sun or when the person has changes in the fat absorption process, as can happen in humans. who has had bariatric surgery, for example.
Severe vitamin deficiency in children is known as rickets and in adults, osteomalacia, and a test is needed that identifies the amount of this vitamin in the blood, called 25-hydroxyvitamin D, to determine its deficiency.
Generally, vitamin D supplements are accompanied by another mineral, calcium, because vitamin D is critical to the absorption of calcium in the body, addressing a number of changes in bone metabolism, such as osteoporosis.
These supplements should be used under the guidance of a professional and may be recommended by the doctor or nutritionist in the form of capsules or drops. Learn more about vitamin D supplements.