Vitamin D is one of the essential elements for maintaining healthy bones, which is why its consumption is critical in stages of growth and aging. Although its intake in these stages is excellent, the truth is that at all times, this compound must exist within the diet. Mainly to ensure the mineralization of the bones, as well as the absorption and proper fixation of minerals such as calcium and phosphorus. Due to the benefits it brings to the body, senior care Mexico employs the use of foods rich in vitamin D to prevent the rapid wear and tear of bones caused by osteoporosis.
This potent vitamin not only affects bones but also plays a vital role in blood clotting, multiple muscle functions, immune system function, and overall health. That is why many health specialists, such as Tijuana dentists, recommend eating foods that are a source of this vitamin.
Foods rich in vitamin D
This product is not only rich in this nutrient but many more. The intake of these fish is recommended, mainly sardine and mackerel, as they are the ones that provide the most vitamin D.
Dairy products are an excellent source of vitamin D. Although they all provide this nutrient, butter, and cheese stand out. However, there must be no excessive consumption of these since they contain many calories.
In addition to providing many other properties, the egg is a good source of vitamin D, so it is recommended that you eat the yolk as it is the one that provides more beneficial elements.
There is a wide variety of mushrooms that can provide more vitamin D. However, before consumption, it is recommended that they are exposed to the sun.
What happens if there is excessive consumption?
If there is a high intake of this vitamin, it can cause severe damage to different parts of the body. Firstly, the high percentage of this compound makes the small intestine absorb more, causing the blood to fill up with this element, which will be deposited in the kidneys, generating the stones. Other symptoms that may be more evident to the person are constant dizziness, vomiting, weakness, and weight loss.
What happens if there is a deficit?
If vitamin D intake is low, bone diseases, such as osteomalacia, can develop. Also, many doctors claim that low consumption can lead to severe cardiovascular disease, the development of certain types of cancer, autoimmune diseases, and even some degree of obesity.
If some of the foods mentioned above cannot be eaten, it is recommended that vitamin D supplements be taken or that people take a few minutes of sun exposure, always with the necessary protection. In case of symptoms associated with this element’s toxicity, it is recommended that you immediately see a doctor.
The consumption of the supplements will depend significantly on the person’s age, so adults should consume 15 micrograms per day, while older adults, 20 micrograms. If you want to have a healthier body, you must involve eating foods rich in vitamin D.