Vitamin D is a fat-soluble vitamin naturally produced in the body by exposure of skin to the sun, and can also be obtained in greater amounts by consuming certain animal foods, such as fish, egg yolk and milk, for example. . Example.
This vitamin has important functions in the body, mainly in regulating the concentration of calcium and phosphorus in the body, favoring the absorption of these minerals in the gut and regulating the cells that degrade and form the bones, maintaining their blood levels.
- Vitamin D deficiency can cause bone changes.
- Such as osteomalacia or osteoporosis in adults and rickets in children.
- In addition.
- Some scientific studies have linked vitamin deficiency to an increased risk of developing certain types of cancer.
- Diabetes mellitus and hypertension.
Vitamin D is necessary for various processes in the body and, therefore, it is important that your blood concentration is at adequate levels. The main functions of vitamin D are:
In addition, due to its antioxidant power, it is also able to prevent premature aging, as it prevents cell damage caused by free radicals.
The main source of vitamin D is skin production from sun exposure. Therefore, to produce adequate amounts of vitamin D, light-skinned people should stay in the sun for at least 15 minutes a day, while people with darker skin should remain exposed to the sun for at least 1 hour. Ideally, the exhibition should take place between 10 and 12 or between 15 and 16 and 30, because at that time it is not so intense.
In addition to sun exposure, vitamin D can be obtained from food sources such as fish liver oil, shellfish, milk and dairy products.
Watch the video below and see which foods are rich in vitamin D
The amount of vitamin D required per day varies by age and stage of life, as shown in the following table:
Consumption of vitamin D-rich foods is not enough to meet the daily needs of this vitamin and, therefore, it is important that the person is exposed daily to the sun to maintain adequate production of this vitamin in the body and, if not enough, as in the case of people living in colder countries or in the case of people who have changes in the process of absorbing fats , your doctor should tell you to take vitamin D supplements. Learn more about vitamin D supplements.
Symptoms and signs of vitamin D deficiency in the body include decreased amounts of calcium and phosphorus in the blood, muscle pain and weakness, weakened bones, osteoporosis in the elderly, rickets in children and osteomalacia in adults. Recognizes the signs of vitamin D deficiency.
Absorption and production of vitamin D may be affected due to certain diseases such as kidney failure, lupus, Crohn’s disease and coeliac disease. Vitamin D deficiency in the body can be identified by a blood test called 25 (OH) D and occurs when levels below 30 ng/ml are identified.
The consequences of excess vitamin D in the body are a weakening of bones and increased calcium levels in the bloodstream, which can lead to the development of kidney stones and cardiac arrhythmias.
The main symptoms of excess vitamin D are lack of appetite, nausea, vomiting, increased urinary frequency, weakness, high blood pressure, thirst, itchy skin and nervousness. However, an excess of vitamin D occurs only due to the overuse of vitamin D supplements.