Vitamin D

Vitamin D is also known as calciferol, and is one of the vitamins considered as a fat-soluble, which is of great importance for the production of natural bones and teeth, as well as for the absorption of calcium in the intestine.

Therefore, the insufficiency of vitamin D can arise as a result diseases of the bones, as, for example, osteoporosis or rickets. In addition, this vitamin is involved in the normal functioning of the nervous systems, muscle and immune.

This vitamin can be obtained in three different ways, such as through the skin, by the daily nutrition and supplements. The body naturally generates this vitamin as a result of exposure to the sun, but there is people that is obtained from other sources.

There are foods that include lots of vitamin D are egg yolks, saltwater fish, and liver; but there are other foods, such as milk and cereals that are fortified with this vitamin.

What are the functions of vitamin D?

One of the primary functions of vitamin D is to collaborate with the body in the absorption of calcium, which is one of the mineral of greatest importance for the development of the natural shape of the bones.

During childhood, this vitamin is used to generate and preserve the bone system. In addition, vitamin D is responsible for the conservation of the normal form of the organs and is involved in other functions such as:

• Preservation of the balance of calcium and phosphorus levels in the blood.
• Promotes the intestinal absorption of phosphorus and calcium through food and calcium reabsorption at the renal level.
• Involved in the development of the skeleton through collaboration in the development and bone mineralization.
• It acts on the immune system processes.
• They are thought to have anti-tumor properties.
• Generates functions anti-aging.

How can you get vitamin D?

It is a natural way the body produces vitamin D as a result of direct exposure to the sun, it is important to mention that it is obtained in closed spaces by means of the windows.

It is recommended to have an exposure for 10 or 15 minutes, a minimum of three times a week with the aim of covering the requirements of the body of this vitamin.

But, if people are in places that are not sunny, it is recommended to consume this vitamin through food and supplements, being the main food sources:

• Fatty fish: such as tuna, mackerel and salmon includes a rich content of vitamin D.
• Fish-liver oils, milk, eggs and butter.
• Meats.
• Mushrooms.
• Certain foods have been enriched with vitamins, as is the case of the grain that is eaten at breakfast, orange juice or yogurt.

What causes vitamin D deficiency?

The deficiency of vitamin D can lead to a decrease in bone density, originating as a result, suffer from osteoporosis, and fractures or broken bones, or if it is severe deficiency can lead to other diseases, and in children it can generate rickets.

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