Sun, health and much more! Discover all its benefits

the Vitamin Dalso known as the “sunshine vitamin,” is essential for our health And after We are not able to generate them. We have to get this valuable vitamin through food and exposure to sunlight. Why is it so important to maintain adequate levels of vitamin D? We need it to keep our bones and teeth healthy, but also to be able to absorb calcium and phosphorus from food, as well as so that our body can form bone tissue.

How much vitamin D do you need daily? Well, it depends. The daily requirement of this vitamin depends on gender, age and skin color. However, it can be said that on average, Adults need about 5 milligrams daily. This amount varies in the case of pregnant and breastfeeding women, as they will need a much larger amount of vitamin D daily. At this link, you can check how much Vitamin D you need to take to be healthy.

Foods rich in vitamin D and sun

Foods rich in vitamin D They are essential for maintaining healthy levels of this vitamin, especially for those who have difficulties getting it from the sun. Foods rich in this vitamin include fatty fish such as salmon, tuna and sardines, as well as fortified dairy products, eggs and fortified cereals. These foods are an investment in your bone health, ensuring your body gets the nutrients it needs to function optimally.

Although consuming certain foods helps maintain some Ideal vitamin D levelsThe truth is that most of this vitamin can be obtained through exposure to sunlight. When the skin is exposed to sunlight, it produces vitamin D in response to ultraviolet B (UVB) rays. However, it's important to find a balance between getting enough vitamin D and protecting your skin from sun damage. It is recommended to expose yourself to sunlight for 10-15 minutes dailyAvoid hours when solar energy intensity is greatest and use sun protection when necessary. Link to the Official Guide to Sun Protection from the Centers for Disease Control and Prevention (CDC).

Benefits of vitamin D

Vitamin D is necessary to maintain strong, healthy bones, but to be effective it needs calcium. toVitamin D facilitates the absorption of calcium in the intestine and its transport to the bonesIt is deposited to maintain its structure and strength. Without enough vitamin D, the body cannot adequately absorb calcium from the diet, which may lead to calcium deficiency and bone health problems. Ensuring adequate intake of vitamin D and calcium is essential for maintaining healthy bones throughout life.

Vitamin D deficiency

Did you know that Spain is one of the countries that suffer from vitamin D deficiency? Although this is a sunny country, many studies show that Spaniards do not have enough vitamin D in their bodies. A deficiency of this vitamin can contribute to the development of diseases such as osteoporosis, in addition to increasing the risk of developing some chronic diseases such as type 2 diabetes, cardiovascular disease, and some types of cancer. Symptoms of vitamin D deficiency can include fatigue, muscle weakness, bone pain, and increased risk of fractures.