What does Vitamin D give us?

The vitamin D is commonly known as the "sunshine vitamin". because it is the only nutrient that the human body produces when its skin is exposed to sunlight. Once in the metabolism, helps the body absorb calcium and phosphateThe properties of the essential oils are essential to promote healthy teeth, muscles, maintain healthy bones and much more.

A multitude of biomedical studies have demonstrated that bone diseases such as ricketsosteomalacia and osteoporosis (a very common problem in women) are the direct result of a severe deficiency of this nutrient.

And you may already be familiar with its benefits for teeth and bone health. But did you know that other virtues are now attributed to it? Few foods contain this vitamin and the body needs the sun to produce it. So there is a lot of information to be revealed about this vitamin. Ready?

What you didn't know about vitamin D

UV rays often have a bad reputation. But enjoying a beautiful sunny day is a good way to get a good dose of vitamin D.

Why should I do it? You may be wondering. Firstly, this nutrient plays an important role in the body's use of calcium, muscle function and cell growth.

But, recent studies also show possible efficacy in the prevention of certain cancers, diabetes and diseases affecting the immune system. So, sunshine vitamin" may play a role in protecting against heart disease.

An undeniable fact is that humans of all ages need to get enough calcium and phosphorus. vitamin D to maintain bone health. Until the late twenties, The body uses it to build bone mass and over time it serves to preserve/prevent bone deterioration. which can lead to diseases such as osteoporosis, for example.

suplemento vitamina d

Benefits of vitamin D

There is no doubt that this nutrient is a powerful source for balancing the nervous system and providing vitality to the body. It is therefore essential for the proper functioning of the body.

In addition, now with the spread of Covid-19 around the globeIn addition, health specialists also recommend the supply of this vitamin to the body as a preventive or curative treatment to strengthen the body. Here are some of the benefits of Vitamin D:

  • Protects the immune system in a natural way.
  • Stimulates children's growth.
  • Strengthens bones.
  • Combats stress.
  • Helps to reduce the signs of ageing.
  • Improves balance.
  • It can prevent cardiovascular disease.
  • Prevents obesity.
  • It boosts the lungs.
  • It reduces the chances of diabetes.
  • It is ideal during pregnancy.
  • It allows the prevention of breast cancer and other cancers.
  • Helps maintain a healthier heart.
  • Promotes better brain activity.
  • Protects against flu and colds.
  • Improves the proper functioning of the arteries.
  • Optimises mood.
  • Mitigates irritable bowel syndrome.
  • Contributes to the disappearance of headaches.
  • Prevents heart failure.
  • Protects against autism.
  • Prevents severe asthma attacks.

How does the sun supply D to the body?

It bears repeating: the main source of vitamin D comes from sun exposure. In fact, a 10-15 minute exposure without sunscreen involving hands, forearms and face would be sufficient to achieve an adequate amount in a healthy adult.

The frequency of exposure should be two to three times a week, between 11:00 and 14:00. However, prolonged exposure to the sun's rays is often associated with an increased risk of skin cancer, so be careful!

According to several studies the people who would need the longest exposure to UV rays are:

  • Those with dark skin.
  • Those exposed to the sun before 11:00 and 14:00.
  • Those who use sunscreen very frequently.
  • And people living in very cold regions.

How do we get it from food?

Some foods may provide an alternative source of vitamin D. It can be found in oily fish, red meat, egg yolks and dairy products. But for some people, it is difficult to get enough from a diet alone, especially vegans and vegetarians.

Most foods containing this nutrient are of animal origin.whereas plants do not usually include it among their properties. This means that people who follow a vegetarian diet face a higher risk of experiencing bone problems in the future.

To be more specific, these are some of the foods rich in this vitamin:

  • Salmon (grilled, poached or canned).
  • Grilled bluefin tuna.
  • Herring.
  • Cow's milk;
  • Fortified rice and soya beverages.
  • Margarine.
  • Egg yolks.

If you are vegan, supplementation may be necessary because the plants contain very little vitamin D and do not ensure sufficient quantities

alimentos con vitamina D

What are the right quantities?

It is very common to lack this nutrient even though it is available in nature.. Before the age of 4 years and during pregnancy, the need for vitamin D intake is higher, requiring at least 10 micrograms per day. Otherwise, for both men and women, from the age of 4 and for the rest of their lives, the recommended daily intake of vitamin D is 5 micrograms.

It is worth noting that most public health organisations recommend a minimum of 10 micrograms of vitamin D per day. On the other hand, too much is counterproductive for the body. Very high doses over a prolonged period can cause an enormous amount of calcium to build up in the body, weakening bones and causing kidney and heart damage.

What are the risks of a deficiency of this nutrient?

As already mentioned, deficiency of this vitamin in the body is quite common.. It is therefore necessary to be exposed to UV rays for at least 15 minutes a day, with sun protection in summer.

 The consequences of a deficiency of the "sunshine vitamin" include:

  • Muscle pain.
  • Depressive state.
  • Chronic fatigue.
  • Bone fragility.
  • You face an increased risk of breast cancer.


Vitamin D is essential for your health and it is easy to meet your needs through sun exposure or food intake. Remember that an adequate supply of this nutrient could translate into healthy teeth and bones and a host of other benefits that will undoubtedly help you enjoy better health and live longer.

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