Vitamin D is essential for our body as it helps us absorb and retain both calcium and phosphorus, both essential for building and maintaining bones in perfect condition . And not only this, but the latest studies on vitamin D indicate that it could help reduce the growth of cancer cells and inflammation and control infections. In addition, it has been seen that many of our organs and tissues have receptors for vitamin D, which seems to indicate that it has other important functions in addition to ensuring bone health.
Vitamin D is both a hormone that our body produces and a nutrient that we can ingest through certain foods and supplements. Like vitamin E, A, K1, and K2, D is fat-soluble (fat-soluble).
Although, as we have mentioned, it can be ingested, the best way to give our body the vitamin D it needs is by exposing ourselves to the sun . In general, experts recommend exposing your face and hands to sunlight three times a week for approximately 15 minutes each time.
There are certain foods that naturally have vitamin D. There are few and among them we highlight the liver of beef and chicken, avocado, wheat germ, mushrooms, shellfish, blue fish, dairy products and eggs.
Vitamin D supplements are finally the last option to incorporate this vitamin into our body. We say last option because it is not recommended that we take them at our own risk but after the pertinent analysis and by prescription of the doctor.
What can happen if you lack vitamin D?
The Harvard University School of Public Health, Harvard TH Chan School of Public Health, cites these six side effects related to vitamin D deficiency:
1. Bone pain
Lack of vitamin D can cause osteomalacia, a pathology that causes inflammation and bone pain.
2. Increased risk of type 2 diabetes
This is because vitamin D helps regulate the amount of insulin in the body.
3. Easier to get sick
Without the right amount of vitamin D, the immune system can be weakened and therefore not adequately protect you against certain diseases.
4. More tiredness
Suffering from chronic fatigue and difficulty sleeping are very typical effects of a lack of vitamin D.
5. Decrease in both female and male fertility
According to recent studies, vitamin D is positively involved in reproductive health.
6. Greater chance of falling into a depression
Recent research suggests a link between insufficient levels of vitamin D and depression.
