Vitamin D is one of the most essential vitamins for our body. Which simply means that our body needs it to function; that is why the body itself can produce it with the help of adequate sunlight. Today, with the increasing use of sun protection and more time indoors, many people are deficient in vitamin D.
One of the main functions of vitamin D is to help the body to absorb calcium, as it is one of the essential minerals for normal bone formation; it also plays an indispensable role in the maintenance of organs. Some of the functions in which it intervenes are:
* Regulation of calcium and phosphorus levels in the blood.
* Promotes intestinal absorption of phosphorus and calcium from food and the reabsorption of calcium at the renal level.
* Participates in the development of the skeleton by contributing to bone formation and mineralization.
* It is involved in the processes of the immune system .
* May have anti-tumor properties.
* Anti-aging functions.
The body produces vitamin D with direct exposure to the sun (it is not obtained in closed spaces through windows) for 10 or 15 minutes three times a week. We can also find it in different foods such as:
* Fatty fish: they are the best option. Tuna, mackerel and salmon contain large amounts of vitamin D.
* Liver oils from fish, milk, eggs and butter.
* Meats and mushrooms.
Many foods are fortified with vitamins, such as cereals that are usually consumed for breakfast, orange juice or yogurt.