Vitamin D helps to strengthen our body’s defenses to fight infectious diseases.
The also called “Sunshine vitamin” it is a necessary nutrient to be healthy. Vitamin D helps maintain strong bones, moves the muscles, can reduce the growth of cancer cells, favors the immune system to fight infections, and helps reduce inflammation.
Vitamin D is also necessary for nerves to carry messages from the brain to the rest of the body.
Have you not sunbathed?
The skin produces vitamin D when exposed to direct sunlight. But if you spend a lot of time locked up, you should try to consume it through your foods or supplements.
“Skin exposed to sunlight indoors, through a window, does not produce vitamin D. Cloudy days, shade and dark skin also reduce the amount of vitamin D that the skin produces, ”explains the Office of Dietary Supplements (ODS).
Obesity is also a problem in getting enough vitamin D. Body fat binds to a certain amount of the vitamin and prevents it from reaching the blood.
What if you don’t get enough vitamin D?
Vulnerable to respiratory infections
Vitamin D helps keep your immune system strong. The nutrient dampens the damaging inflammatory response in white blood cells and increases immune proteins.
Getting enough vitamin D is associated with reducing viral infections. Meta-analyzes have even raised the possibility that low vitamin D levels may also increase risk wave gravity from infection by the new coronavirus 2019 (COVID-19).
Weak, thin, and fragile bones
In the children, vitamin D deficiency causes rickets, a disease in which bones become weak and deformed.
Adults’ lack of vitamin D causes osteomalacia, softening of the bones. It causes bone pain and muscle weakness.
Most people with rheumatoid arthritis are deficient in vitamin D, according to a review published in the Journal of Natural Science, Biology, and Medicine.
What does vitamin D have to do with bones? This nutrient helps the body absorb calcium. The body needs calcium to maintain bone strength and toughness, explains the MedlinePlus Medical Encyclopedia.
Vitamin D deficiency has been linked to various skin conditions, such as atopic dermatitis and psoriasis. A study published in PLOS One shows that this vitamin deficiency was more frequent in patients with acne.
Acne is primarily an inflammatory disease and low levels of vitamin D can contribute to inflammation.
How much vitamin D do you need?
The average daily recommended amount is 15 micrograms (mcg) or 600 international units (IU).
Foods that contain vitamin D
Few foods contain vitamin D naturally, although some are fortified with the vitamin.
Best sources: fatty fish such as salmon, tuna, sardines, and mackerel.
Other foods with vitamin D: Beef liver, cheese, egg yolk, and edible mushrooms. Increase the amount of vitamin D sun by exposing them to ultraviolet light.
Enriched. Cereals, milk, soy drinks, almonds, oats, and yogurts, to verify it is advisable to check the label.
Recommendation. Incorporate foods with healthy fats like olive oil and avocado. Vitamin D requires fat for its absorption.
Vitamin D overdose
High levels of vitamin D can be harmful. Excessive sun exposure does not cause toxicity because the body limits the amount of this vitamin it produces.
Most cases of Vitamin D toxicity results from an overdose of supplements.
Signs of toxicity include nausea, vomiting, loss of appetite, constipation, weakness, and weight loss.
The ODS notes that with elevated levels of calcium in the blood, too much vitamin D can cause confusion, disorientation, and heart rhythm problems. Too much of the sun’s vitamin can also cause kidney damage.