Vitamins are part of the six essential nutrients that the body requires to perform its functions correctly. From the stage of pregnancy and throughout development and growth, vitamins are performing different tasks for the good condition of the body.
One of the most fundamental is vitamin D, which is involved in bone formation and promotes bone health, since it is responsible for facilitating the absorption of calcium, the main mineral that bones are made of. Likewise, it helps in the prevention of diseases such as rickets or osteoporosis, according to the American Cancer Society.
Also, as explained by experts from Mayo Clinic, This nutrient has anti-inflammatory, antioxidant and neuroprotective properties that support the health of the immune system and muscle function.
According to the portal on health Medline Plus, The body can receive vitamin D through three sources: from a healthy diet, through the skin, and through the intake of dietary supplements.
through the skin
Exposure to sunlight is one of the main ways to obtain vitamin D. When the skin receives ultraviolet rays from the Sun, it stimulates the production of this nutrient, since these interact with cholesterol in the skin and generate provitamin D3, a component that becomes vitamin D after some processes inside the body.
It is recommended to be between 10 and 30 minutes exposed to the sun, the duration depends on the type of skin and it is advisable to take the precaution of applying sun protection. For vitamin D to be produced, contact must be direct, without clothing.
The basic recommendation of health experts is to have a balanced diet, in which the six essential nutrients are present, including vitamins. The intake of foods that provide these components to the body is essential for good physical health and emotional well-being.
Some foods are rich in this vitamin and can be easily included in the daily meal: salmon, sardines, eggs, cheese, mushrooms, beef liver, cod liver oil and tuna.
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Another option is to go to dietary supplements, which can complement the intake of vitamin D. These can come in different presentations; however, it should be noted that excessive consumption of vitamin D can be counterproductive and even harmful, causing nausea, pain, dehydration and kidney stones.
What is the recommended amount of vitamin D?
The Office of Dietary Supplements states that the recommended amount of vitamin D per day can vary according to age and other health conditions. Some people may have a more difficult time getting enough vitamin D, such as infants, older adults, and people with disorders such as Crohn’s disease, which make it difficult to absorb fat. Other conditions such as skin color and weight are factors that can affect the levels of vitamin D that the body receives.
According to the guide shared by the same entity, the recommended daily amount of this nutrient in relation to age is:
- Babies up to 12 months: 10 mcg (400 International Units)
- Children 1 to 13 years old: 15 mcg (600 IU)
- Adolescents 14 to 18 years old: 15 mcg (600 IU)
- Adults 19 to 70 years: 15 mcg (600 IU)
- Adults over 71 years: 20 mcg (800 IU)
- Pregnant or lactating women and adolescents: 15 mcg (600 IU)