There vitamin D it is one of the elements that very often is insufficiently present in the dietary regimes of the Italian population.
Based on the studies of the Italian Society of Osteoporosis, Mineral Metabolism and Skeleton Diseases (SIOMMMS) 80% of the Italian population has vitamin D deficiencies, especially during the winter months.
In fact, in the winter period the insufficient intake of foods they contain vitamin D it adds to less exposure to sunlight which, perhaps not everyone knows, is the main source of vitamin D for our body.
What are the foods that contain vitamin D
Foods that guarantee a good intake of vitamin D unfortunately they are few and are therefore not always available for our diet.
The absolute richest food in vitamin D is cod liver oil and for this reason we have chosen the image of a cod fillet as the opening photo of our article.
Good amounts of vitamin D are also guaranteed by fatty fish such as salmon and herring. To a lesser extent from swordfish, trout, eel, mackerel and sturgeon.
Eggs, liver, red meats and green vegetables are also rich in vitamin D.
Vitamin D deficiency: consequences
A reduced intake of vitamin D can lead to serious ailments such as osteoporosis is rickets, but also simply a muscle weakness.
Vitamin D supplements are particularly important for children and adolescents to ensure proper development of the bone structure and muscle efficiency.
Other people who often have insufficient levels of vitamin D are menopausal women who risk having problems with bone fragility.
Vitamin D: concentration levels
There Vitamin D deficiency it is considered as such when the concentration falls below 10 ng / ml. Between 10 and 30 ng / ml the concentration is still insufficient while the ideal level is reached with a concentration between 30 and 60 ng / ml.
Risk factors that increase the chance of having low vitamin D levels
There are a number of risk factors which can be causes of vitamin D deficiency, in addition to the aforementioned lack of exposure to sunlight. Here are a few:
- smoking cigarettes or staying in places with cigarette smoke
- significant overweight
- alcohol intake
- celiac disease
- Crohn's disease
- taking drugs that interfere with the assimilation of vitamin D
- presence of gastric bypasses
- old age
How to quickly restore vitamin D levels
For increase the concentration of vitamin D in your body, as we have anticipated above, it is advisable to spend a good number of hours in the sun and follow a diet that contains foods rich in this precious element.
In addition, it is possible to take specially produced supplements that in addition to vitamin D may also contain other valuable elements.
An example is the vitamin D3 and K2 supplement available on the Biogena website, an Austrian company that offers products with excellent quality standards.
The supplement proposed by Biogena contains, among other things, linseed oil, ideal for better absorption and lutein, precious for the health of the skin and eyes.
The vitamin D supplement proposed by Biogena
In the past we had already published three articles dedicated to vitamin D, here are the links in case you want to reread them:
- Vitamin D: where it is found and what benefits it provides
- Vitamin D from food and the sun
- Vitamin D: what it is for