Vitamin D is important for maintaining our health, physical, but also mood! In recent years we have often heard of it, but are we sure we know the reasons for so much attention? We talk more about it in this article.
Role of vitamin D
Vitamin D is important because it is involved in regulating:
- Of the metabolism of calciumand phosphorus and therefore of the “health” of the skeleton and teeth”
- Immune system(stimulates the antimicrobial and antiviral activity of the immune system and helps modulate its anti-inflammatory response)
- Of the cardiovascular system
- In moodby promoting the production of serotonin and dopamine (molecules of good mood, pleasure and gratification)
When it’s too little and when it’s too much
Vitamins in general are micronutrients that play a very important role in keeping our metabolism balanced and efficient!
What happens if we go into deficit, or if we take too much?
In the case of Vitamin D there are problems when both conditions are met, although vitamin D excess is an event that occurs infrequently and only with unnecessary massive supplements!
Deficit:
- More brittle bones
- Less efficient muscle function (plays an important function in protein synthesis and skeletal muscle regulation)
- Increased susceptibility to infections
- Drop in mood
Excess:
- Nausea
- Loss of appetite
- Irritability
- Joint pains
- Soft tissue calcification
Vitamin D and sunlight
Skin synthesis of vitamin D depends on exposure to UV rays from the sun. During the beginning of the pandemic in 2020 we couldn’t go out, we couldn’t take advantage of the benefits of sun exposure. Today we can and must expose ourselves to the sun to fill up on vitamin D and be able to use it for the whole year!
In older subjects, the vitamin D production system through the skin is less efficient .
Elderly subjects, subjects with osteoporosis, children and athletes are people to whom attention must be paid: if after an evaluation of the blood tests, it is realized that the person is deficient, a vitamin supplementation is to be considered. The dosage of the supplement should be considered for each case.
Food sources of Vitamin D
We can also find vitamin D in foods which in reality are not many and are foods of animal origin:
- Salmon, tuna, oily fish (mackerel, sardines, anchovies, cod…)
- Cod liver oil
- Yolk
- Milk and derivatives
- Liver and entrails
- Mushrooms
There are also vitamin D fortified foods such as cereal , oatmeal , orange juice and soy milk , so that they can also be used by those with different diets!
Vitamin D is served
Put vitamin D on the table! Here are some proposals for nutritious and “vitaminous” dishes…
For breakfast: porridge with oat flakes and orange juice (choose it fortified)
For lunch: “Greek-style” omelette with feta cheese and spinach
And for dinner: smoked or baked salmon and avocado on toasted wholemeal bread
How can vitamin D deficiency be prevented?
- Adequate exposure to sunlightcontributes to 80% of vitamin D needs
- A balanced dietcontributes to the remaining 20%
These two factors together are the basis of a correct lifestyle to cope with the right amount of vitamin D, keep fit and have a good mood!
