Vitamin D is a fundamental nutrient for the health of our body, especially for our bones and muscles. This vitamin, also known as cholecalciferol, is essential, since it has such important functions as ensuring that our body absorbs minerals such as calcium correctly, and regulating phosphorus levels within the body, among other benefits. Therefore, it is important that we consume food and other sources that guarantee adequate levels of this vitamin.
What is vitamin D for?
Before knowing how to increase vitamin D naturally, it is important that you understand where the importance of this nutrient lies. You have to know that this vitamin is also known as cholecalciferol and it is an essential nutrient for the body, since it has the following main functions :
- Absorbs minerals : Cholecalciferol is a vitamin that increases our body's absorption of minerals such as calcium, phosphorus, and magnesium.
- Strengthens the bones : due to the previous function, vitamin D is also essential for healthy bones, since by favoring the absorption of these minerals, it increases bone mineralization.
- Improves the nervous system : thanks to the absorption of calcium, this nutrient keeps our nervous system in good condition and helps to carry out the activity of the muscles correctly.
- Regulates blood pressure – Vitamin D also helps keep your heart healthy. In fact, it regulates blood pressure, improves hypertension and other diseases such as diabetes.
5 foods to increase vitamin D in the body
Having low vitamin D can lead to quite serious problems in the future and therefore, to avoid deficiency we have to take the adequate amount of this nutrient every day. The adequate daily dose of vitamin D is between approximately 600 and 800 IU , with the maximum amount tolerated per day being 4,000 IU in the case of adults and 1,000-2,500 IU in the case of children between 0 and 3 years of age. .
Cholecalciferol is also popularly known as the sun vitamin , since one of its natural sources is sunlight. However, if you can't get this nutrient from this source, there are also other ways to increase your vitamin D naturally. Here is a list of foods rich in vitamin D :
- Catfish – An 85 gram serving contains 400 IU.
- Oily fish (salmon, tuna and sardines): a 100-gram serving has approximately 300 IU.
- Eggs : Each egg has 20 IU of vitamin D.
- Seafood (prawns, clams and prawns): 100 grams of any of them can provide 320 IU of this nutrient.
- Vitamin D supplements : Each capsule can contain approximately 1,000 IU. Consult your doctor before taking them.
The 6 symptoms of having low vitamin D
Vitamin D deficiency can be caused by various reasons such as a diet poor in vitamins, having problems absorbing nutrients, not getting enough sunlight, or being under a treatment that interferes with its absorption. However, in the case of suffering from this deficiency for whatever reason, is there any sign to detect this lack of vitamins?
In cases where the deficiency of this vitamin is mild and/or moderate, it will be difficult to detect this disorder since the only indication that may appear will be a little tiredness and fatigue. However, if the case is serious, the symptoms of having low vitamin D will be the following:
- Frequent pain in the bones and muscles.
- Muscular weakness.
- Difficulty making any effort such as weight bearing.
- Difficulty performing physical activities such as walking, getting up from a chair, or climbing stairs.
- Frequent bone fractures due to low mineralization.
- Suffer frequently fainting and falls.
Health problems caused by vitamin D deficiency
It is important to know how to increase vitamin D naturally because the deficiency of this nutrient can increase the risk of suffering from some of the following problems and diseases:
- Osteoporosis : it is a disease where the bones are very fragile due to the loss of their density. In addition, people with this disease have a higher risk of suffering muscle fractures.
- Rickets : this rare disease affects children and causes the bones to become very soft and therefore have a tendency to bend.
- Osteomalacia : it is a disorder very similar to the previous one but in this case it only affects the adult population.
- Weak immune system : due to this, people with this vitamin deficiency have a higher risk of contagion of different diseases.
- Low vitamin D is also linked to an increased risk of some diseases such as rheumatoid arthritis, breast, ovarian and colon cancer, depression and other emotional disorders.