Vitamin D is necessary for proper work for the body. It works on bone health, immune system, controlling inflammation and even preventing autoimmune diseases.
Despite this, and Vitamin D deficiency It is common and reaches about 15 % of healthy adults in Brazil. The good news is that it is possible to increase the levels of this vitamin naturally and safely.
How do you get vitamin D?
This vitamin consists of five forms (D1, D2, D3, D4 and D5), being the most important for the body. About 80 to 90 % of vitamin D3 is produced by sun exposure. The body produces the material when the skin comes into contact with UVB UV rays, especially in the early and afternoon morning.
Experts recommend an average of 5 to 30 minutes of daily exposure to sunlight without sunscreen, with unveiled weapons and legs. This time varies depending on the color of the skin, where the person and the season live.
For example, the elderly and the elderly need more time in the sun to get the same amount Vitamin D. For these groups, the recommended is 30 to 40 minutes of the sun.
“People with dark skin are likely to suffer from vitamin D deficiency, because melanin absorbs ultraviolet rays before they can convert 7-dehydroocolesterol to colicalciferol (vitamin D3). The elderly people have less production and capacity for capacity and benefit from Nin. Antonio Carlos de Nasconto, gland specialist, explains Deaf.
Since skin cancer is common in Brazil, the head and neck should always be protected with sunscreen or covered with grape protection and ultraviolet radiation during this period of sun exposure.
“This exhibition should take place three times a week, and the redness of the skin should be avoided, as this really means sun injury,” Sergio Maida, an endocrinologist at the Brazilian Association for Endocrine and Regional Meetings (SBEM-SP).
Can you get vitamin D food?
In addition to the sun, there is another natural way to increase vitamin D levels that are through food, despite a smaller range.
Foods rich in vitamin D are:
- Fatty fish such as salmon, tuna and sardines.
- yolk
- Liver;
- Mushroom.
S. Dietary supplements should be used only with medical advice. The excessive substance in the body can cause poisoning, with symptoms such as nausea, weakness, mental confusion and increased calcium in the blood, which leads to increased kidney load.
Vitamin D: Supplements are now suitable for children and adolescents
