To maintain the proper functioning of the body and also excellent bone and tooth health, it is essential to obtain a good dose of vitamin D every day, the so-called sunshine vitamin. There are two basic ways to obtain this substance: UV exposure – with which we can achieve up to 80% of the necessary amount of vitamin D – and the one that comes from food, with which we can cover the remaining 20%. Therefore, it is essential to include foods with vitamin D in our diet that allow us to maintain the resistance and strength of our skeletal system and prevent serious diseases.
You want to know more? Next, in a HOWTO we provide you with a vitamin D food chart that can not be missing in your day to day. Discover the functions of this substance and how to maintain correct levels in your body. Take note!
What is vitamin D
Vitamins are substances that help the body grow, develop, and function normally. In the case of vitamin D, it is a fat-soluble vitamin that has a fundamental role, in this case helps regulate the functioning of our body. Vitamin D is a vitamin that is involved in many physiological processes. Among them, it is worth highlighting one of its missions: the absorption and maintenance of the correct levels of calcium in the bones. In addition, it favors free phosphorus in the blood. We point out that the deficiency of this vitamin can lead to bone problems, such as osteoporosis or bone fractures.
Secondly, vitamin D in the body performs other functions, for example:
- Muscle maintenance.
- Regulation of the immune system.
- Participation in the brain development of infants and children.
- Maintaining the health of the skin.
What foods are rich in vitamin D
To obtain vitamin D, it is enough to expose ourselves to the sun between 15 and 20 minutes a day, for this reason it is known as the vitamin of the sun, however, not all people have this possibility nor in all countries it is so easy to have hours of sunshine. Therefore, you should know that this is not the only way to obtain an adequate daily dose of vitamin D, since 20% of this substance is also necessary through a healthy, varied, balanced diet rich in foods that contain this vitamin.
If you wonder what the foods higher in vitamin D, these are the main groups:
- Fatty fish (both fresh and canned)
- Eggs
- Milk and derivatives
In addition to these food groups, it should be noted that some specific products are a great source of vitamin D.
- Cod liver oil
- Salmon oil
- Beef liver
- Pork liver
- Salmon
- Sardines
- Mackerel
- Herring
- Tuna
- Oysters
- Prawns
- Prawns
- Anchovies
- Whole milk
- Yogurts
- Cheese
- Butter
- Eggs
- Mushrooms
- Sardines
And if you also want to know how to sunbathe to absorb vitamin D, don’t miss this article.
How to increase vitamin D levels
Since there are not many symptoms that indicate a deficiency of vitamin D in the body, it is important to know what the Recommended daily amounts of vitamin D in international units (UI) so that our body has the proper dose of this vitamin.
- Up to 12 months: 400 IU
- From 1 to 13 years: 600 IU
- From 14 to 70 years: 600 IU
- Over 71 years: 800 IU
- Pregnant and lactating women: 600 IU
If you are at risk of vitamin D deficiency or have not obtained the recommended amount, it is important to consult your doctor to determine what dose is needed and how to increase it correctly. However, through diet and sun exposure, vitamin D can be obtained adequately. To increase vitamin D levels, follow the following tips:
- Diet. Eating a healthy and varied diet is essential to obtain good doses of vitamin D. You can find it in foods such as fatty fish (salmon, mackerel or herring), egg yolks, meat or fortified foods.
- Sun. Sunbathing in a moderate way and with protection helps the body to synthesize vitamin D. Taking between 10 and 15 minutes of sun three times a week is enough to cover our vitamin needs.
- Vitamin D supplements. Another option to increase vitamin D levels is to take food supplements or multivitamins.
If you want to know which fruits and vegetables contain vitamin E, don’t miss this article.
This article is merely informative, at oneHOWTO we do not have the power to prescribe any medical treatment or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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