Vitamin D, Its Importance and Main Sources for Humans

Vitamin D Its Importance and Main Sources for Humans
Photo: Pixabay

Fat-soluble vitamin D, in addition to being ingested with some types of foods, is synthesized by the human body from exposure of the skin to sunlight. Something that we can take advantage of during day walks.

Its fundamental physiological role is to ensure the plasma levels of calcium and phosphate necessary to achieve favorable conditions for bone mineralization.

Types of vitamin D

Probably, many of you have heard that it can exist in various forms and you are indeed correct:

  • Ergocalciferol or D2

Obtained through diet and absorbed, thanks to the presence of fats in the duodenum and jejunum.

  • Colecalciferol or D3

Synthesized in the skin of mammals by the action of ultraviolet B radiation, although there may also be an external contribution through some foods and supplements.

  • Calcidiol or 250HD

The mode in which vitamin D is stored originates in the liver after D3 binds to its binding protein.

  • Calcitriol or 1,250HD

The active version, arises as a result of the hydroxylation of Calcidiol, a chemical reaction that occurs mainly in the kidneys.

Discover the Benefits of Juice Therapy

What kind of foods is vitamin D?

Photo: Pixabay
Photo: Pixabay

In reality, there are not many edible products that in their natural state contain this beneficial substance. Some fish such as salmon, tuna, herring, conger eel or prawns are the best supplies of vitamin D, present to a lesser extent in beef, liver, cheese and egg yolk.

We can also find foods that after a manufacturing process, acquire it or increase its concentration. Sun drying fish liver oils, the best known natural source, is a good example of this.

Costa Rican Scientists Create Respirators to Be Used in Patients with COVID-19

How much vitamin D do you need at each age?

Depending on the stage of life we ​​are in, the recommended daily doses vary. International medical authorities agree on the following relationship, expressed in micrograms (mcg) and in international units (IU), which in the case of vitamin D are equivalent to 40 mcg.

  • Babies up to 12 months 10 mcg (400UI)
  • Children 1-13 years 15 mcg (600UI)
  • Teenagers from 14 to 18 years old 15mcg (600UI)
  • Between 19 and 70 years old 15mcg (600UI)
  • Over 71 years of age 20mcg (800 IU)

The Fauna In Costa Rican National Parks Has Re-adapted To Their Natural Way Of Life

Recommendations to avoid vitamin D deficiency

Specialists advise that children and adolescents follow a diet rich in vitamin D. In addition, they consider it necessary to carry out physical activity and a sensible sun exposure for at least 15 minutes during the day, that allows them to adequately expose face, arms and hands.

Regarding its intake from artificially synthetized sources, we must be very clear avoiding an overdose, which can forces us to have to seek medical attention. In fact, unless a person is among the population at risk of suffering from this substance`s deficiency, its intake in its synthetized form (pills) is usually not essential.

The amount of vitamin D the body produces depends on many factors including the time of day, season, latitude and pigmentation of the skin. Depending on where you live and your lifestyle. That is why it is important to know the recommended amounts that we should consume.

resonance, coworking Costa Rica
At Resonance, we aspire to live in harmony with the natural world as a reflection of our gratitude for life. We are co-creating an inspired and integrative community, committed to working, living and learning together. We resonate with that deep longing to belong to the hive and the desire to live the highest version of ourselves in service.
VIAHéctor Méndez
SOURCEYesenia Mujica
Previous articleA Foreign Woman Was The 15th Death Of COVID-19 in Costa Rica
Next articleSafety Protocols for the New School Year in Costa Rica are Ready
Creating a Conscious alternative news network that we feel the world needs. Pura Vida!