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 the production of vitamin D by our body 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 we are going to answer all these questions that, surely, will be of great help. 
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 specifically works and what it is for. According to the US National Institutes of Health, vitamin D, also called calciferol or sunshine vitamin, “is important for health and for keeping bones strong.” It does this by “helping the body absorb calcium from food and supplements.” In addition, it favors the absorption of calcium and phosphorus in the intestine, and those who have this scarce vitamin may have weak, thin or brittle bones. Therefore, it is important in children and adolescents as they are growing up.
A significant deficiency of vitamin D can lead to osteoporosis in adults, rickets in children, and even broken bones in the most severe cases.
What causes 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.
- You don’t get enough vitamin D through your 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 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.
- Disorders or sleep disturbance.
- 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.
- Continuous feeling of lack of energy.
- Headache or bone and joint pain.
- Daily craving to eat sweets or salty foods.
- The 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 the correct solidification of the bones.
What is the best way to get vitamin D?
- As we told you before, the most effective way to obtain the necessary supply of vitamin D that we need, big and small, is through direct sunlight (through the window is not valid), specifically we would need at least 15 minutes in the sun three times as the week to achieve a good contribution.
- When we go to sunbathe in the street for 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 on your cream even if the day is cloudy.
- However, it is not always possible to go out to sunbathe with all the good things that this brings us, what to do then to supply that dose of vitamins? Experts talk about foods rich in vitamin Dandy food supplements always under medical recommendation.
Diet rich in vitamin D, essential for the proper functioning of the body
It is important to include foods rich in vitamin D in our weekly shopping basket, such as:
- Oily or blue fish. Especially salmon, tuna, mackerel, sardines, herrings or conger eel. To take twice a week. Alternate with white fish such as hake or whiting, they are not so rich in vitamin D but they do help us to follow a healthy, balanced and varied diet.
- Mollusks, 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 green leaf ones or those that act as such, such as broccoli, a couple of times a week. Vegetables such as mushrooms and mushrooms, including mushrooms.
- Avocado. Excellent source of healthy fats and essential vitamins.
- Soy drink for breakfast or snack.
- 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 for pregnant women and that it has a high cholesterol content.
We should also point out that caffeine can interfere with vitamin D receptors, that is, inhibit its absorption. Specialists advise against excessive consumption of products such as coffee and tea, as well as caffeinated beverages in general.
Remember that all fruits and vegetables must be washed well before consumption and cook the corresponding ones. On the other hand, meat, fish and eggs must be cooked 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 resort to 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? Well, when you see a clear deficit or in the face of a possible loss of vitamin in certain groups that may have associated risk factors, such as the elderly, children and adolescents in full growth or pregnant women.
- Don’t make the mistake of taking as many supplements as possible. Pharmacists explain how harmful a vitamin deficiency can be as an excess of it. Take taking more vitamins than you should can affect the digestive system, meaning the gut may not absorb much-needed calcium and nutrients.
- What other problems can be derived from an inadequate intake of vitamin D supplements? Well, among other things: discomfort in the digestive system, confusion or disorientation, muscle or bone weakness, creation of kidney stones and, in more serious 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 you have to do (and what not) so that your body has vitamin what you need for proper operation. We hope we have been helpful and that you now feel much calmer.