Not only does it help the body to absorb calcium, being one of the main substances to avoid (disease that causes a decrease in bone mass density), but it is essential for muscles and the immune system.
As the doctor explains Oscar Torregrosapresident of the , “this vitamin favors the intestinal absorption of calcium from the diet, being essential for proper bone health, as well as keeping parathormone low, thus avoiding its negative effects on the bone.”
And although some studies consider that it is more of a hormone, since its deficiency is related to autoimmune, allergic, infectious or oncological disorders, it is clear that “it performs endocrine and systemic functions at an extra-osseous level”.
Silvia Torrentsa nutritionist at the HM Nou Delfos Hospital in Barcelona, points out that “it is dangerous to have insufficient levels because we are being led to a progressive loss of bone density with the consequence of suffering osteoporosis and fractures, especially in people over 65 years of age”.
However, and according to various studies, more than 50% of the Spanish population has vitamin D deficiency. In the case of the elderly, the percentage reaches a worrying 80% and 62% in pregnant women.
But, how can this situation be explained, since our country is one of the sunniest with an average of 2,500 hours of sunshine a year?
Torrents points out that it is due to “the scant exposure to sunlight, the use of sunscreen creams, ultraviolet radiation and the low intake of foods rich in vitamin D”. Also because “skin hyperpigmentation (having darker skin color) is also one of the reasons why there is a high prevalence of vitamin D insufficiency.”
Why is vitamin D important in pregnancy?
During the pregnancy, the (deficit) is related to both maternal and fetal complications. A lack of this vitamin, or hormone, according to some experts, is associated with an increased risk of gestational diabetes (which usually appears in mid-pregnancy), preterm delivery, and low birth weight.
However, in the fertile age. “Its deficiency makes it difficult for the embryo to implant and favors polycystic ovarian syndrome, a problem that affects between 5% and 10% of women.”
And no less essential in the menopausesince “the correct levels prevent cardiovascular problems, breast cancer, obesity and osteoporosis”.
How to achieve the necessary level of vitamin D
The simplest solution that comes to mind for all of us to have the optimal level of vitamin D is to sunbathe. It is a habit that specialists advise practicing throughout the year, but with caution.
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“It is enough to only be in the sun for 15 to 30 minutes, always during the hours when solar radiation is not very high, otherwise it would pose a risk of developing severe skin problems.”
For this reason, during the summer, and “if we plan to be exposed to the sun for a longer period of time, we must take into account the application of a sunscreen to prevent skin cancer.” But now, in autumn and with him winter just around the corner, sunbathing is recommended between 10 and 12 in the morning.
But it is not a recipe for everyone. The doctor martha ortegaa gynecologist at the HM Nou Delfos Hospital, emphasizes that young women “expose their faces and arms to the sun for 5-15 minutes a day are enough”.
Women over 70 years of age “should stay longer, because skin synthesis is 75% lower.”
In addition, you can also use . Of course, as long as a doctor deems it appropriate. “Supplement whenever sun exposure is insufficient and in patients with cancer, hypertension, multiple sclerosis, diabetes and other chronic diseases.”
And if the guidelines of a professional are followed, you can also resort to food supplements. But, the nutritionist warns that “it is a fat-soluble vitamin, so if more than the proper amount is ingested, it is not excreted and remains accumulated in fatty tissue, whose storage is unfavorable for health.”
Foods rich in vitamin D
Increasing vitamin D levels through food is not an easy task. There are certain foods that we can include in our diet to maintain an adequate level of this nutrient.
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Cod liver oil.
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Blue fish (sardines, tuna, mackerel, salmon…).
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shellfish.
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Eggs.
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Dairy.
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mushrooms.
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Avocado.
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Wheat germ.
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Orange juice.
In addition to its intake, sun exposure is essential for a good level of vitamin D and to avoid health problems.