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Vitamin D or calciferol, is one of the fat-soluble vitamins essential for the normal formation of bones, and for the absorption of calcium at the intestinal level. For this reason, vitamin D deficiency can cause osteoporosis and rickets.

To obtain it, our body has two different ways: through food, and through sunlight.

Foods rich in vitamin D

The foods with the highest vitamin D content are:

  • Fatty fish (bonito, herring, tuna, mackerel, anchovy, sardine, etc.)
  • Prawns, prawns, spider crabs and oysters.
  • Mushrooms exposed to the sun (30 minutes in the central hours of the day)
  • Livers

In addition to these foods, there are many others fortified with vitamins D. Among others, milk, yogurts, and juices enriched in vitamin D stand out.

The sun, another way to obtain Vitamin D

On the other hand, our skin is capable of producing vitamin D when exposed to direct sunlight. In fact, according to a study by the Polytechnic University of Valencia (UPV), in Spain, during summer days, if we spend 10 to 20 minutes during the central hours, with 25% body exposure, we can obtain the dose daily necessary. 

But things change in winter, where we would need an average of 130 minutes of sun exposure a day, with 10% of the body uncovered during the central hours of the day, to obtain the recommended dose. 

However, despite the importance of the sun for the synthesis of vitamin D, it is important to control the exposure of the skin to sunlight, and thus reduce the risk of skin cancer. 

Vitamin D deficiency

As can be seen, it seems difficult according to the habits of our society, to obtain the recommended dose in winter. In fact, some studies tell us that half of Spaniards between 18 and 60 years old, and up to 87% of those over 60 years old, lack normal levels of this vitamin.

How to get Vitamin D at the right levels?

The answer is easy, spend more time outdoors, if it is doing physical exercise better than better, and following a varied, balanced and healthy diet.

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