Did you know that vitamin D is essential for the proper functioning of our body? And did you know that it is through exposure to the sun that no less than 90% of our body’s vitamin D production occurs? It is then that these other questions come to mind, where to find vitamin D? How to get its benefits without sunbathing? What symptoms alert us to a possible deficiency of this vitamin? Do not lose detail because in Style Jinx we will answer all these questions that will surely be of great help to you.
What is vitamin D, and what is it for?
It is not until you start to have a possible lack of a vitamin that you wonder what works correctly and what it is for. According to the National Institutes of Health in the United States, vitamin D, also called calciferol or the sunshine vitamin, “is important for health and for maintaining strong bones .” To do this, “it helps the body absorb calcium from food and supplements.” Besides, it favors the absorption of calcium and phosphorus in the intestine, and those who have this little vitamin can have weak, thin, or fragile bones. Therefore, it is vital for children and adolescents as they are growing.
A significant lack of vitamin D can lead to osteoporosis in adults, rickets in children, and even broken bones in more severe cases.
Does that cause vitamin D deficiency in children and adults?
That a person does not have enough vitamin D in the body is mainly due to these reasons:
- Not enough time is spent in sunlight.
- Not enough vitamin D is received through diet.
- The body does not absorb the necessary vitamin D from food, which may be due to a malabsorption problem.
- Taking some medications that can interfere with the body’s ability to absorb or work with essential vitamins such as D.
Symptoms that alert us to a possible vitamin D deficiency
There are many and very varied symptoms that indicate a possible vitamin D deficiency in children or adults. Knowing these symptoms will be of great help to remedy as soon as possible.
- Fatigue or tiredness that does not go away after a few days.
- Sleep disorders or disturbances.
- Nervousness and insomnia that makes us tired during the day.
- Apathy, mood swings, pessimism, a more depressed mood, or irritability in the case of the little ones.
- Muscular weakness.
- Constant feeling of lack of energy.
- Headache or bone and joint pain.
- Daily craving to eat sweets or salty foods.
Continuous or severe lack of vitamin D has also been linked to autoimmune diseases, cancer, metabolic diseases, and those related to the musculoskeletal system.
-At an early age, the absence of this vitamin prevents proper solidification of the bones.
What is the best way to get vitamin D?
As we said before, the most effective way to obtain the necessary contribution of vitamin D that we need, large and small, is through the direct sun (through the window it is not worth it), specifically we would need at least 15 minutes in the sun three times a week to achieve an excellent contribution.
When we go to sunbathe on the street taking a walk or on the balcony of our house, we must put on sunscreen to protect the skin from the sun’s rays. Remember to put your cream on even if the day is cloudy.
However, it is not always possible to go out to sunbathe with all the good that this gives us, what to do then to supply that dose of vitamins? Experts talk about foods rich in vitamin D and food supplements always under medical recommendation.
+Diet rich in vitamin D, essential for the proper functioning of the body
It is essential to include in our weekly shopping basket foods rich in vitamin D such as:
- Fatty or bluefish . Especially salmon, tuna, mackerel, sardines, herring, or conger eel. To take twice a week. Alternate with white fish such as hake or whiting, they are not as rich in vitamin D, but they do help us follow a healthy, balanced, and varied diet.
- Molluscs, crustaceans, and derivatives.
- Eggs. They can be taken in their various forms two or three times a week; especially, the yolk should be used. Other recommended foods fortified with vitamin D are dairy products and their derivatives.
- Seasonal fruits and vegetables. Include a couple of times a week the green leafy ones or those that act as such as broccoli. Vegetables like mushrooms and mushrooms, including fungi.
- Avocado. Excellent source of healthy fats and essential vitamins.
- Soy drink for breakfast or snacks.
- Whole grains can be mixed with dairy.
- Liver and other viscera. Remember that it should only be taken once a week, that it is not recommended in pregnant women, and high in cholesterol.
We should also note that caffeine can interfere with vitamin D receptors, which inhibit its absorption. Specialists advise against consuming excess products such as coffee and tea and caffeinated beverages in general.
Remember that all fruits and vegetables should be washed well before consumption and cook the corresponding ones. On the other hand, meat, fish, and eggs must be prepared in their entirety.
+Vitamin D supplements, yes or no?
On many occasions, eating a diet with foods rich in vitamin D is not enough, so it may be necessary to use pharmacological supplements, always under medical recommendation, to achieve the recommended level of vitamin D.
When can the doctor recommend taking these supplements of vitamin D? When an apparent deficit is seen, or there is a possible loss of vitamin in certain groups that may have associated risk factors, such as older people, children, and adolescents in full growth or pregnant women.
Don’t make the mistake of taking the more supplements, and the better . Pharmacists explain how harmful a vitamin deficiency can be as an excess of it. Drink more vitamins than is due can affect the digestive system; that is, the intestine may not absorb the calcium and nutrients it so badly needs.
What other problems can result from improper vitamin D supplementation? Well, among other things: discomfort in the digestive system, confusion or disorientation, muscle or bone weakness, creation of kidney stones, and, in more severe cases, cardiac arrhythmias. Among the most common symptoms are vomiting, nausea, lack of appetite, high blood pressure, thirst, and even nervousness. Do not risk it and take only the vitamins that the doctor has indicated.
Now you know everything there is to do (and what not) for your body to have vitamin D you need for proper operation. We hope we have been helpful and that you feel much calmer now.