vitamin D is one of the nutrients most important for the proper functioning of people's bodies. In this sense, the body requires a sufficient daily dose of this vitamin to fulfill different functions .
This vitamin is part of the set of nutrients required by the immune system for its correct action and to adequately deal with viruses and bacteria.
According to different experts in vitamin D , such as Professor Michael F. Holick, from Boston University, have optimal levels of this vitamin helps reduce the risk of multiple diseases; while poor levels can increase the odds.
Importance of vitamin D to prevent injuries
Having adequate levels of vitamin D helps reduce the risk of both muscle and bone injury, especially in athletes. And it is that it is a fundamental nutrient for the correct movement of the muscles.
However, if vitamin D is characterized by something, it is because it is an essential vitamin for the health of the bones. It is key in the formation, development and maintenance of bones during all stages of life. In addition, this nutrient plays a key role in the correct absorption of calcium by the body.
In this sense, vitamin D deficiency is the main cause of a bone disease known as osteoporosis. When this pathology occurs, the bones become brittle and weak, increasing the risk of injury and fractures.
In the case of children, the lack of vitamin D can cause rickets, a bone disease similar to osteoporosis in terms of symptoms and effects.
For all these reasons, vitamin D deficiency in the body can cause an increased risk of muscle and especially bone injuries. This is one of the reasons why it is important to have adequate levels of this nutrient.
How can we get vitamin D?
According to the National Institute of Health of the United States, it is recommended that an adult obtain daily between 600 UI and 800 UI of vitamin D . For this, it is possible to go to three access routes.
The first source of obtaining this nutrient is the ultraviolet rays of the sun. That is, the exposure of the skin to solar radiation causes the body to increase the levels of vitamin D through a complex process.
In any case, it is advisable to sunbathe moderately, to avoid the damage that solar radiation can cause. In this regard, experts recommend sun exposure between 15 and 20 minutes a day; In addition to informing that exposing key areas such as the arms, legs and face is enough.
On the other hand, it is also possible to increase the levels of vitamin D through the consumption of certain foods, such as egg yolks, oily fish, shellfish, mushrooms or enriched milk .
A third possible option is through the consumption of vitamin supplements, although in this case it is always advisable to have the supervision of a medical specialist to avoid any type of inconvenience.
Finally, it must be borne in mind that vitamin D scholars assure that the 80 % of the amount that we contain in the body of this vitamin comes from solar radiation, while the remaining percentage is the responsibility of the consumption of certain foods.