Vitamin D: How to increase levels naturally and safely

Vitamin D is required for proper functioning of the body. It works on bone health, immune system, inflammation control and the prevention of autoimmune diseases.

Despite it, the Vitamin D deficiency It is normal and reach 15% of healthy adults in Brazil. The good news is that it is possible to increase these vitamin levels naturally and safely.

How to get Vitamin D

This vitamin is accompanied by five shapes (D1, D2, D3, D4 and D5), which is very important to the body. Vitamin D3 is produced by 80 to 90% of sunlight. The skin is with UVB ultraviolet rays, especially dawn and afternoon.

Experts recommend an average of 5 to 30 minutes for daily sunlight without sunscreen with uncovered hands and legs. This time varies according to Skin Tone, where the person lives and season.

Dark and elderly, for example, need more time in the sun to get the same amount Vitamin D.. Recommended for these groups is 30 to 40 minutes of sun.

“Dark colored people are more common to vitamin D deficit, because the melanin sees the ultraviolet rays before converting 7-dehydrocolesterol into kolakalkerol (vitamin D 3). Older people have low efficiency production and absorption of vitamin D. Carlos do nassamento, endocrinologist.

Since skin cancer is common in Brazil, the head and neck should always be protected with sunscreen or covered with grapes and UVB protective clothes during this period of sunshine.

“This performance should be done three times a week, and the redness of the skin should be avoided, as it already means the sun injury,” adds the endocrinologist Sergio Maida in the Brazilian Society of Endocrinology and Regional Metabology (SBEM-SP).

Can you get vitamin D for food?

In addition to the sun, another natural way to increase vitamin D rates, despite a small scale.

Foods that are rich in vitamin D:

• Fat fish such as salmon, tuna and sardines;
• Egg yolk;
• Liver;
• Mushrooms.

Oh The use of supplements should only be done with medical advice. Excess substance in the body can cause intoxication, nausea, weakness, mental confusion and increased symptoms of calcium in the blood, which overloaded the kidneys.

Vitamin D: Appendix is ​​now suitable for children and adolescents