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 important functions such as ensuring that our body absorbs minerals such as calcium correctly and regulates 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.
However, what happens when vitamin D levels are too low? The deficiency of this nutrient can leave us exposed to different problems and diseases. Then, in the next article of ututilis we explain how to increase vitamin D naturally. Keep reading!
What is vitamin D for?
Before knowing how to increase vitamin D naturally, it is important to 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, bone mineralization increases.
- Improves the nervous system: thanks to the absorption of calcium, this nutrient keeps our nervous system in good condition and helps to correctly perform the activity of the muscles.
- Regulates blood pressure: Vitamin D also helps keep the heart healthy. In fact, 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, therefore, lead to quite serious problems in the future and therefore, to avoid deficiency we have to take the right amount of this nutrient every day. The adequate daily dose of vitamin D is between 600 and 800 IU approximately, being the maximum amount tolerated per day of 4000 IU in the case of adults and 1000-2500 IU in the case of children who are 0 to 3 years old.
Cholecalciferol is also popularly known as a solar vitamin since one of its natural sources is sunlight.However, if you can not get this nutrient from this source, there are other methods to increase vitamin D naturally. Following is a list of foods rich in vitamin D :
- Catfish: a serving of 85 grams contains 400 IU.
- Bluefish (salmon, tuna, and sardines): a serving of 100 grams has approximately 300 IU.
- Eggs: each egg has a 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 may contain approximately 1000 IU. Consult your doctor before taking them.
6 Symptoms of having low vitamin D
Vitamin D deficiency can be caused by various reasons such as a diet low in vitamins, having problems absorbing nutrients, not receiving enough sunlight or being under a treatment that interferes with their absorption. However, in the case of suffering from this deficiency for whatever reason, is there any signal 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 fatigue and fatigue. However, if the case is severe, the symptoms of having low vitamin D will be the following:
- Frequent pain in the bones and muscles.
- Muscular weakness.
- Difficulty to make any effort like carrying weight.
- Difficulty doing physical activities such as walking, getting up from a chair or climbing stairs.
- Frequent bone fractures due to low mineralization.
- Frequently suffer from fainting and falls.
Health problems caused by vitamin D deficiency
It is important to know how to increase vitamin D naturally because deficiency of this nutrient can increase the risk of suffering from some of the following problems and diseases:
- Osteoporosis: is a disease where the bones are very fragile due to the loss of their density. In addition, people with this disease have a greater 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.
- Having 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.