Vitamin D, also known as calciferol, is one of the most important vitamins for our body whose main function is to regulate calcium absorption and prevent bone disqualification. Vitamin D is a main nutrient for the functioning of the organism and should be called hormone D rather than vitamin D.
Dr. García Valdés, Chief of Endocrinology and Nutrition, Hospital San Francisco de Asis, explains that the lack of vitamin D destabilizes the control of organic calcium, a very complex mechanism in which the skin, the digestive system, the vascular system, the kidney or the parathyroid glands intervene. Its deficiency produces osteopenia, bone osteoporosis, with the possibility of lithiasis or the formation of kidney stones, muscular weakness and a decrease in organic defenses.
What happens with the arrival of autumn?
Vitamin D3 or cholecalciferol is the most active of the vitamin D group and is produced by UVB rays from sunlight. With autumn there are fewer hours of sunshine and lower temperatures, so many people, especially older people, spend less time outdoors.
In addition, the pandemic has forced us to wear a face mask even on the street, although the truth is that despite the fact that part of the body is almost completely covered, exposure to the sun in autumn and winter of 20-25 a day on the face is sufficient to nourish us with vitamin D. It is also possible to sunbathe in open places and at home where it is not necessary to wear a mask.
The consequences of producing less vitamin D increase the risk of suffering from depressive disorders, asthenia, digestive discomfort, muscular pains…as well as facilitating the loss of bone mass.
At what stage is it most important to produce vitamin D?
The needs are variable according to the characteristics of the individuals, but for example, in pregnancy about 4000 IU per day are recommended, although there is no complete agreement on this medication. With the development up to adulthood, the dose increases at the same time as growth.
In many countries infant milk is enriched in variable doses and it is recommended between 500 to 1000 IU per day. The same is true for older people who require higher doses. In addition, the most important thing is to go out in sunlight and to favor luminous dwellings.
Vitamin D has a protective effect on tissues, favors the production of defenses against viruses and bacteria and is related to anti-inflammatory actions, the regulation of blood pressure and, in general, helps to improve organic balance functions.
What foods provide us with more vitamin D?
- Oily fish and shellfish
- Cod liver oil, salmon, sardines, mackerel, mackerel, tuna, anchovies, sardines, herring
- Mushrooms and mushrooms
- Whole milk products
- Eggs
Other ways to obtain vitamin D are through sunshine and vitamin D supplements alone or in combination with other vitamin preparations.