It is an excellent ally of health at all ages. It increases the body's defenses and protects the bones. Here's how to stock up on the table
Always known as an ally of bones, vitamin D actually performs different functions within the body. According to the most recent studies it would also be involved in the modulation of the immune system. Its deficiency for example is associated with a greater predisposition to infections. Lately there has been a lot of talk about vitamin D in relation to Covid-19. "There is currently no scientific evidence, but only hypotheses that low levels of this vitamin may be associated with a higher virus mortality rate," he explains Giulia Vincenzo, nutritionist biologist. "In particular, a study conducted by a team of researchers from Northwestern University, still undergoing scientific validation, suggests that high levels of this vitamin would make symptoms less severe. However, these are hypotheses, "says the expert. Confirmation also comes from the Ministry of Health, which stated on the website that "there is currently no scientific evidence that vitamin D plays a role in protecting against new coronavirus infection". Vitamin D, however, is important for the general health of the body. «Participates in the regulation of the activities of the immune system. In addition, it promotes the absorption of calcium, essential for keeping bones strong and healthy at any age and preventing diseases such as osteoporosis ", says the expert who explains how to stock them here.
How to take it
Vitamin D is synthesized and stored by the body mainly thanks to exposure to the sun and partly thanks to the consumption of foods that contain it. However, the one present in food always needs sunlight to become active. "Exposure to sunlight is able to favor the synthesis of the hormones that precede it. The best time to expose yourself is in spring, summer and autumn when there are more UVB rays reaching the earth's surface. The best time to produce it is to expose between 10 and 15 when the rays are most effective for producing it. It takes 10-20 minutes twice a week to stock up on it . When you are exposed to the sun, however, it is good practice to avoid the central hours (11-15) especially in the summer months and apply sunscreen creams. "The use of sunscreen protects the skin from UVB damage (erythema, sunburn, redness, etc.) and does not totally prevent the production of vitamin D", says the expert.
When it is lacking
«The most frequent cause of vitamin D deficiency is poor sun exposure. Even an inadequate diet low in foods that contain it and the presence of certain diseases, particularly those affecting the kidneys and liver, can promote low levels of this vitamin. Both of these organs are in fact involved in the synthesis of the hormones that precursor them, "explains nutritionist Giulia Vincenzo. Even advancing age plays a fundamental role in the deficiency of vitamin D. "With aging, the ability to synthesize it in the skin decreases". Those suffering from vitamin D deficiency often ignore it because classic symptoms such as tiredness, muscle weakness and fragility of bones and joints appear when the levels are already very low. "To find out if you are deficient in this vitamin in the presence of specific risk conditions and on the instructions of your doctor, you simply need to undergo its measurement through a simple fasting blood sample," says the expert.
In what foods is it
"Vitamin D is present in small quantities in various foods of animal origin such as meat, liver, some fatty cheeses, fish and mushrooms. A spoonful of cod liver oil, for example, provides almost the entire adult vitamin D requirement, "says nutritionist Giulia Vincenzo. To facilitate their assimilation by the body, these foods must be associated with a source of fat in the same meal, such as extra virgin olive oil. "Vitamin D is in fact a fat soluble vitamin: it is more easily absorbed by the intestine thanks to the presence of lipids".
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