Vitamin D is responsible for helping our body absorb calcium, an essential mineral for bone formation and bone tissue. It belongs to fat-soluble vitamins; they dissolve in fats and oils, and the lack of this mineral can lead to osteoporosis in older people and rickets in children. It is impossible to supply our body with the portion of this vitamin only with food, so it produces it when we expose ourselves to the sun; we can also take supplements or foods enriched with this vitamin. At FastlyHeal, we show you foods rich in vitamin D.
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They are the complete source to provide the vitamin D we need, and they also have a form of calcium that our body can absorb more easily. Adults should prefer the skim or low-fat versions; this does not reduce the amount of calcium your body can absorb.
Generally, raw fish has a higher amount of vitamin D than cooked fish, as well as those preserved in oil compared to those canned in water. Salmon, sardines, herring, mackerel, and tuna are the heavy ones with the highest amount of this vitamin.
Other foods rich in vitamin D are eggs; they also have vitamin B12, which helps metabolic processes, the formation of red blood cells, and the maintenance of our central nervous system.
It is the primary food for breakfast; they are a source of vitamin D if they are fortified; that is, it is not a natural source of this mineral. Your contribution will be more significant when mixed with dairy products. You must be careful with the ingredients, as some cereals have too many refined sugars, making them less healthy.
Vegetables such as broccoli, kale, Chinese cabbage, and bok choy are excellent sources of vitamin D. Also, legumes, almonds, sunflower seeds, sesame, and walnuts. It is preferable to steam vegetables to preserve calcium better; it is necessary to emphasize that if you consume foods rich in calcium, it will be required not to combine them with some fibers such as wheat bran since they prevent the correct absorption of minerals.
There are risk factors for vitamin D deficiency; if you take steroids, a cholesterol-lowering drug, or anticonvulsants, they reduce calcium absorption. In the elderly, this mineral must be provided by the diet since, due to the aging of the skin, it is less feasible for the body to produce vitamin D on its own. On the other hand, babies fed with breast milk but who are not exposed to the sun may have a decrease in this vitamin; since breast milk does not contain adequate doses, ten minutes in the sun will be enough to guarantee the appropriate levels of vitamin D.
Excess vitamin D causes the intestines to absorb too much calcium, which can cause very high levels of this mineral in the blood, causing damage to the kidneys and kidney stones. The remains of this mineral are deposited in organs such as the heart and lungs. It can also cause disorientation and confusion, weight loss, loss of appetite, constipation, and vomiting. Vitamin D can become toxic if supplements are ingested excessively.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.