A vitamin D it is one of the most essential nutrients for our body, being responsible for several important functions that regulate our health. It is assigned essential tasks such as absorbing calcium and phosphorus and strengthening the immune system. Therefore, maintaining the circulation of this nutrient in the body is essential for maintaining a healthy body. That is, the lack of vitamin D brings serious complications and must be fought.
Vitamin D deficiency and its risks
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Vitamin D deficiency is more common in people with little sun exposure, such as the elderly and individuals who live in regions with little incidence of sun.
The dangers that lack of vitamin D brings
Usually, the absence of the nutrient begins to be noticeable due to some symptoms. The most common are: fatigue, chronic pain, drowsiness, muscle weakness, hair breakage, high blood pressure and sleep changes.
In addition, vitamin D deficiency can affect mental health and may be associated with depression and anxiety.
Preventing Vitamin D Deficiency
To prevent a lack of vitamin D, it is important to take simple measures, such as exposing yourself to the sun 2 to 3 days a week. It is good to remember that the execution of such a habit varies according to the characteristics of the individual.
For example, for fair-skinned people, the ideal is to expose yourself to the sun for up to 15 minutes. For those with a darker skin tone, it is recommended to sunbathe for about 30 minutes to 1 hour.
However, it is necessary to pay attention to the hours of exposure to the sun, where those with the lowest intensity of solar rays should be chosen.
However, this is not the only way to get vitamin D, as food also provides this nutrient. To do this, just include foods like eggs, milk, mushrooms and fish – great sources of vitamin D – in your diet.
By the way, consuming animal foods is extremely important for obtaining vitamin D. However, it is essential to reconcile food with exposure to the sun, thus maintaining satisfactory levels of vitamin D in the body.
Clarification on sources of vitamin D
An interesting curiosity is that if you are a fruit lover and you are looking for vitamin D, unfortunately they are not a source of this nutrient.
It turns out that no vegetable food (fruit, vegetables, greens, etc.) has vitamin D, as only animal foods can provide it.
