Nutrient Vitamin D You Should Not Miss in Your Diet in Winter
In the cold season, the amount of vitamin D (also called the “sunshine vitamin”) could decrease or be completely absent. That’s why it’s good to supplement your intake with supplements or foods that contain it.
Vitamin D is a nutrient that the body needs to keep bones and teeth strong. Also, its neuroprotective, anti-inflammatory and antioxidant properties support the immune system, muscle function, proper functioning of nerve cells, normalization of blood cholesterol levels and prevent certain diseases, such as multiple sclerosis, high blood pressure, depression, heart failure, stroke, severe flu and type 1 diabetes, informs “Healthline”.
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During the winter, the level of vitamin D decreases.
Vitamin D is produced naturally when we are exposed to the sun, so during the winter, when we need it the most, most of us don’t get enough. Fortunately, vitamin D is also found in certain foods, such as fatty fish (salmon, sardines, herring, mackerel), red meat, liver, egg yolk, milk and cereals, and supplements.
What is the required amount of vitamin D that we need
The correct intake of vitamin D is 600 IU (15 mcg) / day for adults, children and adolescents, and infants (0-12 months), 500 IU (10 mcg) / day. Doses can be adjusted by the doctor, depending on the needs of each patient. Otherwise, the deficiency can cause, over time: bone weakening, joint pain, migraines, insomnia, hair loss, and reduced testosterone levels in men, but also increased risk of depression.
People who live in middle and high latitudes, those with dark skin, overweight people, those who follow vegan diets, those who suffer from osteoarticular diseases, and those over 50 may have inadequate vitamin D. Therefore. It is necessary to supplement this need.
Symptoms that indicate vitamin D deficiency
- Chronic fatigue is precisely that feeling that cannot be relieved by rest.
- According to specialist studies, 77% of people who experience this unpleasant condition also face vitamin D deficiency.
- Low immunity – When the level of vitamin D in the body is not optimal, the body’s immunity decreases, and you are more prone to common infections, including colds and flu.
- Muscle/Bone Weakness – Low vitamin D can cause bone pain, muscle weakness, low bone mass and, in some cases, fractures.
- Mood changes – Because vitamin D supports the proper functioning of the brain, its deficiency can lead to mood changes and depression.