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La vitamin d - nutrition
Vitamin D is one of the essential vitamins due to its multiple benefits for the body, so its consumption is essential for our health. Its importance lies in several functions, from its role in the nervous system, its ability to strengthen muscles, to its well-known function in the absorption of calcium.
Below, we will discuss the main reasons why vitamin D is crucial to the human body, examining its functions, characteristics and the ways in which we can obtain it. This information will enable you to make informed decisions when planning your diet.
Vitamin D is primarily known for facilitating calcium absorption, a key process for bone health. Deficiency of this vitamin is associated with diseases such as osteoporosis and problems in bone development during childhood and adolescence.
In addition to its role in bone health, vitamin D promotes neuronal interconnections, thus benefiting the nervous system. It also improves muscle function, facilitating movement and contributing to muscle strength.
Like other vitamins, it strengthens the immune system, helping to prevent and fight various diseases.
Obtaining vitamin D from food is not easy. In many countries, some products are fortified with this vitamin, so it is important to check nutrition labels to find out if the food contains it. Some foods such as cheese, beef liver and egg yolk contain vitamin D naturally, but in low amounts, so they do not fully meet daily vitamin D needs.
While food is not a sufficient source of vitamin D, exposure to the sun is a natural way to obtain it. However, excessive exposure to sunlight can increase the risk of developing skin cancer, and not everyone gets the same amount of vitamin D from the sun. People with lighter skin tend to absorb more vitamin D than those with darker skin, but this often does not meet daily requirements.
Therefore, the safest and most controlled alternative is to use vitamin D supplements. Supplements make it possible to obtain the necessary amount effectively, without the risks associated with sun exposure. Multivitamins or specific vitamin D supplements are a reliable option to ensure that the body receives the adequate dose.
For an adult, the recommended dose of vitamin D is approximately 100 mcg daily. It is important not to exceed this amount, as excessive vitamin D intake can have adverse health effects.
