Vitamin D is essential for several processes of the body and its consumption could help prevent diseases such as osteoporosis.
To get it, sometimes you just need expose yourself for about 10 minutes to sunlight. However, those who fear developing skin cancer or have conditions that make their skin very sensitive, they may choose other tracks to consume it, such as food.
Why is vitamin D necessary
The vitamin D plays an important role for calcium absorption. Keep in mind that this is one of the main elements that make up the bones.
On the other hand, it also plays a vital role in the development of the nervous system, immune and muscular system.
Vitamin D is obtained in several ways: the first is exposure to sunlight. After spending time in sunlight, the body produces the vitamin naturally.
However, prolonged exposure can cause skin agingTherefore, it is advisable to use sun protection if the exposure will exceed 10 minutes.
What if you don’t get enough vitamin D
Vitamin D deficiency can cause loss of bone density, which leads to osteoporosis and the probability of having fractures with more frenquency.
You can also produce muscular weakness and pain in the bones, as well as the weakening of the same.
In the case of children, a deficiency of this vitamin can cause a disease known as rickets, which makes bones soft and bend.
Although it has not been determined with certainty, researchers believe that vitamin D deficiency also affects the diabetes, blood pressure, arthritis and autoimmune diseases.
What to do to get vitamin D properly
The first option is the aforementioned, exposure for 10 minutes to sunlight. But you can also get vitamin D through feeding.
According to Mediline, the following foods contain vitamin D: fish such as tuna, salmon, and mackerel; beef liver, cheese, egg yolks, and certain types of mushrooms.
On the other hand, there are foods fortified, that is, this vitamin has been added. It is necessary check the packaging or the label to know if one of these has incorporated it.
These foods include milk, cereals, orange juice, yogurt, among others. So it wouldn’t hurt to include some of these to the diet.
Beware of excesses
Proper intake of vitamin D is important for maintaining good health and avoiding other complications in the osseous system.
However, another problem could arise due to your excessive consumption. To determine if there is lack of this vitamin you have to go to a specialist to make a proper diagnosis.
You also have to follow their instructions on eating food and vitamin supplements that contribute to the strengthening of the organism.
Both children and adults and people who suffer from kidney disease should monitor Vitamin D levels and consume it according to the proportion indicated by the specialist.
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