Vitamin D

Vitamin D is a critical element for our health, and is often referred to as the "sunshine vitamin". She is one fat-soluble vitamin, which is produced by the skin when exposed to sunlight, as well as by eating foods rich in it. The percentage of synthesis from the sun amounts to 90%, while the remaining 10% comes from the diet.

Composition from the Sun

Its composition Vitamin D from solar radiation depends on many factors such as age, skin color, season and use of sunscreen. Usually, 10-15 minutes of sun exposure in spring and summer is enough to meet our vitamin D needs.

Dietary Sources of Vitamin D

Fatty fish, margarine, liver, cod liver oil, egg yolk and fortified dairy products are good sources of vitamin D. It is also available in dietary supplement form.

Forms of Vitamin D

Vitamin D comes in two forms: D2 from plant sources and D3 which comes from animal sources and is considered more easily absorbed.

Features and Benefits

Vitamin D contributes to the absorption of calcium and phosphorus, the maintenance of normal levels of these in the blood, the normal functioning of bones, muscles and teeth, as well as strengthening the immune system.

Shortage Prevention

Vitamin D deficiency can cause various health problems such as reduced calcium absorption, increased risk of osteoporosis and anorexia. Endocrinologists recommend taking nutritional supplements in certain risk groups.

Precautions and Contraindications

It is important not to take vitamin D without medical advice, as excessive amounts can be toxic and cause side effects.

Control Levels

It is recommended to check the levels of vitamin D in the blood, especially during periods with minimal sun exposure.

In any case, taking food supplements should be done under the supervision of a doctor or pharmacist.

Vitamin D contributes to:

• in the absorption of calcium and phosphorus
• in the functioning of our immune system
• in the proper development of bones and teeth
• in reducing the risk of multiple sclerosis
• in reducing the risk of heart disease
• in reducing the risk of developing flu symptoms

- We can also find vitamin D in foods such as salmon, sardines, egg yolk, shrimp, fortified cereals and fortified orange juice.
- Every day we need 400 units of vitamin D, while pregnant women, infants, breastfeeding women and people over 65 who suffer from osteoporosis have different vitamin D needs. Do not exceed the amount of vitamin D intake as it can cause gastrointestinal disturbances, dry mouth, weakness, bone pain, heart arrhythmias, increased blood pressure and kidney damage.