Vitamin D is essential for the well-being of our body. Let's find out how to stock up on it and avoid a shortage during the winter
Don't store avocado like this: it's dangerousVitamin D is essential for the well-being of our body. Let's find out how to stock up on it and avoid a shortage during the winter
Vitamin D is a natural nutrient derived from sunlight, which is why it is also referred to as "the vitamin of the sun". It is an essential nutrient, vital for bone strength and for increase serotonin levels, but in the winter months it can be more difficult to obtain due to the lack of sunlight.
A lack of vitamin D it can cause some health implications, for example it has been linked to lack of energy and fatigue, reduced immunity and consequently getting sick more often, back and bone pain, low mood, slowing of the wound healing process, hair loss, as well as muscle aches.
According to experts, therefore, there is a risk of deficiency during the winter, although there are some dietary changes that can help increase intake, including a specific drink ideal for breakfast.
During the cold season, therefore, it is very common to have one vitamin D deficiency; it is estimated that around one billion people around the world do not have enough. Fortunately, there are some easy ways to incorporate alternative sources of vitamin D into your daily routine.
How to get more vitamin D into your diet during the winter
One of the best ways to increasing your vitamin D intake is through diet. Experts point out that there are some unexpected and lesser known foods that can boost nutrient levels. A 2010 study, for example, highlighted the effectiveness of drinking fortified orange juice in keeping vitamin D2 and D3 levels constant.
One cup, measuring approximately 237ml, of fortified orange juice for breakfast is a great start to the day and provides a maximum of 100 IU of vitamin D, which is about 12% of the recommended daily value. Fortified foods and drinks, such as orange juice, have additional additional nutrients and are thought of as an easy way to increase the recommended daily value of essential vitamins.
For those who are particularly in need of vitamin D it is advisable to consult your doctor, who may prescribe a vitamin D supplement to help regulate insulin flow and balance blood sugar, allowing the body's natural hormone cycles to function more effectively.
In case of a supplement, make sure it is of the D3 variety, not D2 as this is the biologically active form of vitamin D that is most easily absorbed by our body.
Fonte: The American Journal of Clinical Nutrition
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