The vitamin D is an essential micronutrient for Health of people. Having adequate levels of this vitamin is essential for the functioning of different parts of the body and also helps prevent different diseases, especially pathologies bone.
In this sense, the body of a human being requires the daily consumption of a series of vitamins and minerals. Therefore, carrying out a healthy and varied diet is essential for health. It is important not to present vitamin deficiencies.
Thus, people need to consume a specific amount of vitamin D per day in order not to become deficient. It should be noted that one of the main causes of osteoporosis (bone disease) is a lack of vitamin D.
How to have optimal levels of this vitamin
Vitamin D is a vitamin with special characteristics. And it is that in addition to food, it is possible to increase the values of this micronutrient by exposing the skin to the ultraviolet rays of the sun.
But despite this, there is a generalized deficiency of vitamin D among the population, both in Europe and in Spain. Studies carried out in the framework of the Covid-19 pandemic have shown that more than 50% of the population in Spain has a lack of this micronutrient in the body.
This generalized deficiency is a fact that must be addressed as soon as possible, since the lack of vitamin D can cause osteoporosis and is implicated in diabetes, different types of cancer and even recently Covid-19.
The foods richest in vitamin D are fatty fish, egg yolks, different varieties of mushrooms, avocados, fortified milk and dairy products. It is a vitamin that is found in a small group of foods.
While the sun is a great source of vitamin D. The body has the ability to produce this vitamin after exposure of the skin to ultraviolet rays from the sun.
Thus, spring and summer are two times of the year in which the population tends to increase their levels of vitamin D, due to greater exposure to the sun’s rays. Although, it is advisable to sunbathe in moderation.
On the other hand, it is also possible to increase the levels of this micronutrient by taking vitamin supplements; although in this case it must be carried out under the supervision of a specialist.
Daily dose of vitamin D
As we have pointed out previously, to have adequate levels of vitamin D it is appropriate to consume a specific dose of this micronutrient daily. And is that the body requires amounts of this micronutrient on a daily basis.
Thus, the United States National Institute of Health establishes a useful guide on how much vitamin D each person needs per day, depending on age and gender:
|Stage of life||Recommended amount|
|Babies up to 12 months of age||10 mcg (400 IU)|
|Children 1 to 13 years of age||15 mcg (600 IU)|
|Adolescents 14 to 18 years of age||15 mcg (600 IU)|
|Adults 19 to 70 years of age||15 mcg (600 IU)|
|Adults over 71 years of age||20 mcg (800 IU)|
|Pregnant and lactating women||15 mcg (600 IU)|
In short, to have optimal levels of vitamin D in times of pandemic, it is advisable to sunbathe moderately and complement this activity with a diet rich in this micronutrient.