WHAT IS
VITAMIN D AND PARDON IS IT FOR?
Vitamin D or calciferol (also known as an
"antirachitic" vitamin) is a fat-soluble compound that should not be
lacking in your diet.
Its importance is due to the fact that it is essential to
guarantee correct bone mineralization, since it intervenes in the absorption
and fixation of calcium and phosphorus, which is why it is key to preventing
osteoporosis .
On the other hand, vitamin D is also involved in blood
clotting and muscle function , is necessary for the proper functioning of the
immune system , could have antitumor properties and, ultimately, plays an
important role in general health, as indicated several studies.
WHAT
HAPPENS WHEN THERE ARE ALTERATIONS IN ITS QUANTITY?
Abnormal amounts of vitamin D can lead to some health
problems, so it is important not to overdo it or let its levels in the body
drop.
When there
is a vitamin D deficiency
Having low vitamin D
leads to bone diseases , such as rickets, osteomalacia, and
osteoporosis, which are characterized by lower bone strength.
In addition, numerous studies have shown that its deficiency
is related to an increased risk of obesity and of developing cardiovascular and
autoimmune diseases , even certain types of cancer such as colon, breast or
prostate.
Low levels of vitamin D have also been associated with
decreased cognitive function , chronic fatigue, rheumatoid arthritis ,
psoriasis, and even depression . A
vitamin D deficiency can also be responsible for impaired muscle function.
When there
is excess
As it is a fat-soluble vitamin, its excess can also be
harmful to health. Too much can cause the intestine to absorb more calcium than
is necessary . This can increase the levels of this mineral in the blood too
much, which would lead to an increased risk of being able to damage the
kidneys, soft tissues and bones.
It also increases the risk of forming food stones and can
lead to disorientation. Symptoms of its excess also include nausea, vomiting,
weakness, constipation, and weight loss.
FOODS RICH
IN VITAMIN D
It is advisable to make your usual diet contains several
foods rich in vitamin D .
Fish (especially blue), eggs, mushrooms, butter, whole dairy
products and foods enriched in this vitamin (milk, yogurt, butter, cereals,
juices, etc.) are excellent allies. However, it is projected that only 10% of
what we need is obtained through the diet.
The remaining 90% is achieved thanks to solar radiation ,
since our body can form it from the exposure of the skin to the sun's rays. In
Spain, on average, sunbathing for at least 10 to 15 minutes each day is
considered sufficient .
DID YOU
KNOW…?
The deficiency of this vitamin is one of the most common in
our country . That is why it is not surprising that on some occasions it is
necessary to resort to the administration of vitamin D supplements (for example
when exposure to the sun is not possible, in case of obesity, elderly people or
those with dark skin).
However, as its excess can cause toxicity problems, these
calciferol supplements must always be taken under medical supervision.
• Recommended daily dose : according to the Institute of
Medicine of the United States, the recommended dose for adults is 15 micrograms
/ day in adults (20 micrograms / day for adults over 70 years).
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