Micronutrients have quite specific and important functions within our body. Vitamin D does not escape this, and although its deficiency or deficiency is not of excessive concern in adulthood, there are certain functions and structures that can be affected.
In the following article, we will delve into what vitamin D is, its functions and sources, in addition to mentioning what effects the body could develop when having a worrying deficiency of it.
What is vitamin D?
Vitamin D is a micronutrient, which is obtained through food and sunlight. It is very necessary to preserve the health of the organism, mainly for the absorption of calcium, in addition to being involved in many physiological processes. (1)
To highlight: Vitamin D is important for muscle mobility and for the transmission of messages from the brain to all other parts of the body.
The daily intake recommendation will vary on average according to the subject’s age, increasing from 10 mcg to 20 mcg per day, or what is equivalent to 400 IU to 800 IU.
What is vitamin D used for?
Vitamin D, as we previously mentioned, has a wide use in our body , allowing full compliance with many important functions. They will be mentioned below:
1. Calcium absorption and regulation
Vitamin D has an important role in the absorption and metabolism of calcium , which allows for optimal bone health.
Note: The principle of this benefit is due to the fact that vitamin D facilitates the synthesis of certain proteins such as calbindin-D , which allows and promotes the absorption of calcium and causes it to be admitted and involved in the circulation. (two)
2. Intestinal absorption of phosphorus
Not only the absorption and metabolism process facilitated through vitamin D is calcium, phosphorus is also influenced. Therefore, vitamin D even helps to control the levels that are released through hormones to meet the needs of the body, allowing the levels and values of these micronutrients to be properly regulated.
3. Skeletal development
The intervention of vitamin D, calcium and phosphorus, allow the correct development during the growth period to obtain strong and healthy bones, especially contributing to the reduction of the risk of excessive weakening in adulthood.
4. Strengthening of the immune, muscular and nervous system
Vitamin D has certain properties that allow the improvement of the physical barrier and innate cellular immunity, which reduces the risk of suffering from respiratory infections or of any other type.
You should know: Vitamin D is also capable of activating and deactivating certain enzymes, which are involved in the synthesis of neurotransmitters and nerve growth . (3)
What foods contain vitamin D?
As we mentioned at the beginning, vitamin D can be obtained through food sources or through sunlight. We will mention below, which are the foods that contain this micronutrient for its recognition and use:
1. Oily fish
Most of the fish rich in vitamin D are oily fish , that is, fish rich in healthy fats . Among the most outstanding products of this nature and mainly recommended by the United States Department of Health and Human Services are herring, tuna and salmon . (4)
2. Eggs
Eggs are one of the foods with the easiest access to acquire vitamin D , providing an amount of approximately 81 IU per 100 grams. This portion is significant for the recommended daily intake, so it is a way to avoid the deficit and risks that it entails.
3. Dairy
We know that vitamin D is the ideal vehicle for calcium, in addition to favoring its absorption and metabolism, calcium being one of the main contributions of dairy products.
To highlight: The star products for the body’s bone health are milk and yogurt , which are capable of covering at least 75% of the recommended daily intake of vitamin D.
4. Beef liver
A research study, obtained results where it was discovered that the liver is a receptor of vitamin D, therefore beef liver is considered an incredible source of calcium, phosphorus, vitamin A , D and C.
Note: Fish liver is also a very good and versatile option. (5)
5. Mushrooms
Mushrooms naturally contain small amounts of vitamin D, but they are still an important source that allows you to maintain a balanced diet.
You should know: Some of these are exposed to ultraviolet light, which increases their concentration of micronutrients and allows a greater supply of vitamin D. (6)
How should vitamin D be taken?
Vitamin D, like any nutrient with effects on the body, should be consumed in moderation and preferably under medical supervision. If it is not obtained through food and sunlight, there are certain food supplements that allow its integration into our diet, which are recommended after a study that determines the concentration of this vitamin in our blood.
To highlight: Older people, infants, those who are rarely exposed to sunlight and people with dark skin, are the most likely to have low levels of vitamin D .
What effects does vitamin D deficiency have?
Not having enough vitamin D in our body can present certain important side effects. They could affect the development of the individual with the appearance of rickets, where there is presence of pain and deformation in the bones.
Note: In advanced ages, such as adolescence and adulthood, there is muscle weakness as part of the symptoms and constant pain in the joints. Therefore, an adequate intake of vitamin D throughout life will greatly reduce the risks of osteoporosis and many heart diseases.
Key Findings
- Vitamin D is an essential micronutrient for the proper development and functioning of our body, influencing structural elements and physiological processes.
- Vitamin D can be found in food, sun exposure, and supplements.
- It is a micronutrient that allows the absorption and regulation of important minerals such as calcium and phosphorus.
- An adequate intake of vitamin D reduces the risk of developing long-term diseases such as osteoporosis, diabetes, depression and cancer.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.