The body needs adequate quantity of vitamin D to function normally. Find out what it can cause nutritional deficiency
Vitamin D is an essential substance for the functioning of the whole body. However, the experts noticed a growing lack of minerals among the population. A study published in the Journal of Nutrition has revealed that 88% of the inhabitants of the planet have levels lower than the recommended, which should exceed 20 NG/ml in healthy individuals under the age of 65 and between 30 and 60 ng/ml in people over the age of this age or with comorbilities that can compromise their absorption. This is the case of obesity, liver failure, inflammatory intestinal diseases and which have undergone bariatric surgery.
In Brazil the scenario is no different. A survey conducted by the Federal University of Minas Gerais (UFMG) and the Oswaldo Cruz (Fiocruz) Foundation showed that around 875,000 people over 50 have a vitamin D deficiency in the country. In addition, 7.5 million individuals in this age group have low vitamin concentrations than those considered healthy. All these data are worrying as this substance offers many health benefits. The best known is bone strengthening, avoiding evils such as osteoporosis. Scientific evidence have also shown that it also improves immunity and helps to combat metabolic, neurological and psychiatric diseases.
“Vitamin D is a fundamental piece for the correct functioning of our body as a whole, because in addition to acting on the regulation of the immune system, which is our defense system, it is part of an entire processing and prevention process, including autoimmune diseases such as rheumatoid arthritis and multiple sclerosis”, says the nutritionist Adriana Stavro.
Which lack of vitamin D can cause
On the other hand, the lack of vitamin D in the body is associated with various evils, such as inflammatory intestinal diseases, autoimmune, cardiovascular and neurodegenerative and viral and bacterial, for example. Even a survey conducted at the Israelite Albert Einstein hospital, between July 2020 and January 2021 with 200 patients infected with Covid-19 showed that participants with low vitamin D were more likely to have a worst evolution of the disease.
The substance is naturally produced in the body through sun exposure. Another way to obtain vitamin is through food sources, in particular fatty fish such as salmon, egg yolk, mushrooms, livestock liver and dairy products -caseari. Unfortunately, modern life may not allow many outdoors to sunbathe. It may also not encourage a balanced diet – factors that have been indicated as the causes of vitamin D deficiency in the population.
Food can help
According to the WHO (World Health Organization), there is no insufficient vitamin D when concentration in the body is less than 30 ng/ml (nanograms per milliliter in the blood). Severe insufficiency occurs with lower values ​​at 10 ng/ml. The dosages equal to or greater than 30 ng/ml are in the normal interval, whose maximum limit is 100 ng/ml. Therefore, it is essential to consume rich foods on the day of nutrients.
Nutritionist Adriana Stavro underlines which foods can increase his contribution of vitamin D in the body:
1) 1 tablespoon of cod liver oil – 227% of the recommended daily quantity
2) 85 g of cooked salmon – 75% of the recommended daily quantity.
3) 85 g of canned tuna with water – 26% of the recommended daily quantity.
4) 85 g of cooked ox liver – 7% of the recommended daily quantity.
5) 1 large egg (with gem) – 7% of the recommended daily quantity.
Sources: Miralis Pharmaceutical and Nutritionist Adriana Stavro.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
