Vitamin D benefits

What is vitamin D?

Also called calciferol, vitamin D is one of the essential fat-soluble vitamins for the normal formation of bones and teeth and for the absorption of calcium at the intestinal level. Vitamin D deficiency can cause osteoporosis and rickets.

Vitamin D can be obtained in two ways:

By exposing the sun's rays (UV).

 By consuming foods rich in this vitamin, such as milk and eggs.

What foods are a source of vitamin D?

Very few foods contain this vitamin naturally. Foods fortified with added vitamin D provide most of this vitamin in the diets of people in the United States.

Fatty fish, such as salmon, tuna, and mackerel are among the best sources of vitamin D.

Beef liver, cheese, and egg yolk contain smaller amounts.

Mushrooms provide a certain amount of vitamin D. In certain types of mushrooms now on sale, the vitamin D content is increased by exposing them to UV light.

Vitamin D benefits

Among its various biological processes in which vitamin D is involved, because it has receptors (RVD) in a large number of human cells, the main ones are:

Increase the absorption of calcium and phosphorus in the intestine

Strengthens bones, preventing musculoskeletal diseases

Maintain correct muscle function, this reduces the risk of falling, especially in men and women over 60 years

Strengthen the immune system, helps prevent respiratory diseases, in addition to presenting benefits in combating skin afflictions

Normal cell division (helps prevent cancer)

Controlling blood sugar helps prevent diseases like obesity, diabetes, hypertension and multiple sclerosis

It has an impact on good cardiovascular function

Maintaining the proper functioning of the respiratory system, helps the body fight acute respiratory infections

Maintain neuronal development, aid cognitive function

Almost the entire milk supply in the United States is fortified with 400 IU of vitamin D per liter, as well as many of the plant-based alternatives, such as soy milk, almond milk, and oat milk. However, foods made with milk, such as cheese and ice cream, are generally not fortified.

Also, certain breakfast cereals and some brands of orange juices, yogurts, margarines, and soy-based beverages contain added vitamin D. Always check labels.

Vitamin D deficiency and related problems

A lack of vitamin D in the body causes a decrease in the absorption of calcium by the intestine and activates the parathyroid gland, which produces a greater amount of parathyroid hormone. This hormone acts on the bone releasing calcium and phosphorous salts from it. It also acts on the kidney, stimulating the loss of phosphorus through the urine.

With this reaction, the organism tries to stabilize the calcium levels in the blood, where it is essential for the immediate functioning of the systems that guarantee life. Even at the cost of a slow process (and therefore rectifiable in the short term) to demineralize the bones.

Lack of vitamin D is frequent in geographical areas where there is less incidence of sunlight. It also occurs more in older people because their absorption, activation and production capacities of the vitamin are diminished. Infants who are breastfed and infants with a balanced diet who are frequently exposed to the sun are protected against rickets.