Discovering the Benefits of Vitamin D

Today I'm going to talk about Vitamin D and how it's beneficial for your body.

The main function of vitamin D is to preserve the musculoskeletal system, regulating calcium and phosphorus levels in the body.

In recent years, science has demonstrated the presence of vitamin D receptors in various organs and tissues, suggesting that vitamin D's role is much broader than previously thought. Currently, there is evidence of vitamin D's role in the following tissues and processes:

• Collagen metabolism.
• Magnesium regulation.
• Insulin release by the pancreas and prolactin release by the pituitary gland.
• Control of systemic arterial hypertension and obesity.
• Prevention of certain tumors, such as breast cancer, melanoma, certain types of leukemia, prostate cancer, and colon cancer.
• Prevention of autoimmune diseases.

Where can I find vitamin D?

Vitamin D precursors are produced by our own bodies. Through sun exposure, the skin transforms provitamin D3 into previtamin D3 and later into vitamin D3, which can also be obtained through diet and supplementation.

After this process, the molecule undergoes its first activation in the liver (hydroxylation) and is transformed into 25 OH D3, which is the vitamin D measured in the blood. 25 OHD3 is metabolized in the kidneys, producing calcitriol, the active vitamin D molecule.

The main foods that contain vitamin D are: Cod liver oil, Salmon oil, Salmon, Smoked salmon, Raw oysters, Fresh herring, Fortified milk, Boiled eggs, Meat (chicken, turkey, pork), Beef, Chicken liver, Canned sardines in olive oil, Beef liver, Butter, Yogurt, Cheddar cheese, Swordfish, Trout, Fortified soy milk, and Mushrooms.

The best way to get vitamin D is still through sun exposure, so try to get 15 minutes of sun a day at least 3 times a week. Avoid sun exposure between 12 p.m. and 3 p.m.

Having healthy habits is essential to avoid diseases, so don't ignore these habits.