Vitamin D It is an essential vitamin for the proper functioning of our body, its deficit being the origin of numerous diseases, especially those related to bone health such as osteoporosis, arthritis or osteoarthritis, in addition to depression and some autoimmune diseases. The shortage of this type of vitamin in blood usually requires taking supplements that manage to regulate this shortage.
Likewise, since the beginning of the pandemic and the excessive admission of an extremely high number of patients with severe covid-19, it has been determined that the deficit of this fat-soluble vitamin in the body is a common denominator in many of these patients, and likewise, their admissions were more frequent and with a higher mortality rate. However, it has also been shown that people who do have higher levels of vitamin D, they may be more protected.
Vitamin D deficiency is more common in people who are elderly or suffer from chronic diseases such as hypertension or cancer.
Vitamin D deficiency is very common, being more acute in winter due to the scarcity of solar hours. And it is that this vitamin is obtained mainly thanks to the exhibition to the solar rays and, in a lower proportion, through a varied and balanced diet.
Vitamin D and the brain
Vitamin D has so many health benefits, which is also a macronutrient that participates in many processes of the correct brain function, one of them, the modulation of synaptic plasticity, and in this sense the Ibero-American Food Foundation assures this, showing that some studies reveal that vitamin D deficiency causes significant modifications in said process of synaptic plasticity.
Despite these claims, said foundation insists that it is very important not abandon the study that leads to determining the relationship between brain functions in which vitamin D participates and neuropsychiatric disorders.
More than 50% of the population residing in Spanish territory has a vitamin D deficiency, a high figure that is also contrasted with a 62% of said population represented by the Female gender, and an ascendant to 80% in the elderly.
Low levels of vitamin D in the body can lead to instability in the perineural networks, leading to a high risk of cognitive alterations in the person who suffers from it. In conclusion, there is a clear relationship between vitamin D and the neural functions of the brain.
Foods rich in vitamin D
The importance of vitamin D, especially after having spent months with a reduced exposure to the sun, such as during confinement or, in some cases, in the winter months, it is essential to sunbathe and incorporate into our diet those foods rich in vitamin D that can help us maintain or increase the levels of this vitamin in the blood.
To obtain multiply the effect of sun exposure It is necessary not only to increase the exposure time at those times of the day when its negative effects are minor and to sunbathe without sun protection for a few minutes, and then protect it with the sun protection cream that we usually use.
Among the foods with vitamin D that can help you raise your levels of this beneficial vitamin:
Among the foods richest in vitamin D is the avocado, a fruit rich in heart-healthy fatty acids, vitamins C, E and provitamin A, in addition to minerals such as calcium, potassium or magnesium. A food that you can eat in salads, fillings or in guacamole sauce, among many other recipes.
You can find a remarkable amount of vitamin D in oily fish such as l
with mackerel, sardines, bonito, eels, tuna, herring, red mullet, salmon and swordfish. Some fish that, in addition to providing vitamin D, are also rich in omega 3 fatty acids, something that ensures their contribution as they are fat-soluble.
Eggs also contain vitamin D, being important to consume the whole egg, that is, both the yolk and the white, since it is in the fat of the yolk where the vitamin is dissolved. In addition to this vitamin, eggs are also rich in protein, being healthy if eaten in moderation.
It is important to consume whole dairy products, since vitamin D requires the milk fat to be synthesized. Plus, whole dairy is filling.
Beef and chicken
Both beef and chicken They contain vitamin D, and it is important to always consume them on the grill or in simple cooking to facilitate the conservation of their nutrients.
Mushrooms have a significant amount of vitamin D, being one of the staple foods to get lift or maintain the levels of this vitamin. One way to boost them to maintain vitamin D is to clean them and put them in the sun before cooking.
Other foods with vitamin D include beef and rabbit liver, cereals, cheese, and oatmeal and soy vegetable drinks.
Health benefits of vitamin D
Now that you know which are the most prominent vitamin D foods, we want to emphasize the importance of including this nutrient in our diet. And is that vitamin D is one of the essential in our body, as it contributes to the formation of bones, teeth and helps to better absorb calcium.
If we suffer from a deficiency of this type of vitamin, we can experience conditions such as osteoporosis, rickets, and so on. Here we leave you a list with the most outstanding benefits of vitamin D:
• Contribute to better absorb calcium, an essential mineral for our bones and teeth
• Regulates the level of phosphorus in the blood
• Help in skeletal development and bone formation
• Reinforces the immune system by increasing our defenses
• Vitamin D promotes cellular anti-aging
Include foods rich in vitamin D in your diet and you will get enjoy
r of a much stronger and healthier body.