- fatty fish, such as salmon
- Rainbow trout
- fortified milk
- fortified cereals
- eggs with yolk
- Raw white mushrooms exposed to ultraviolet light
- Dairy products like yogurt and cheese.
- fortified orange juice
The recommended daily intake of vitamin D for children and adults up to age 70 is 600 IU/day. However, many experts question whether this amount is sufficient, especially for functions other than bone health and athletic performance.
It is recommended between 1.500 y 2.000 UI Ali Day For people who are not exposed to the sun without protection, which is equivalent to five (for people with light or fair skin) to 30 (for people with darker skin), in the afternoon on the arms, legs and back Two minutes of sunshine three times a week without sunscreen.
We know it can be difficult to sunbathe in the winter months, especially in the northern part of Spain, because sunlight is scarce and people wear many clothes to keep warm. Not that you need to increase IU in winter, too, but we need to recognize that it will be difficult to get enough vitamin D from sunlight alone.
Athletes who do not get regular sunlight should have a plan for this supplemental vitamin or a combination of diet and supplemental vitamin D. consumption of fortified foods or a multivitamin It is probably not enough by itself to maintain adequate levels of vitamin D.
take one balanced diet, which includes essential servings of oily fish, is enough to meet vitamin D needs that are met through food. apart from this, sunbathe for 15 minutes a day Will make sure we meet the required level. Keep in mind that this exposure occurs in the early morning or late afternoon, as it is ideal that you do it without sunscreen in order to reap the benefits. Keep in mind that the amount of said vitamin that you are contributing to your body comes from direct sun exposure. And, secondly, you will do it through food.
Vitamin D has many benefits, the most famous of which is its involvement in bone formation. However, below we will explain the other important functions in which it participates.
Perhaps one of the most outstanding benefits of this vitamin would be Osteoporosis prevention, This vitamin is responsible for the intestinal absorption of calcium and phosphorus. This absorption will be crucial for calcium to reach the bones properly.
In addition, vitamin D is responsible for preventing the elimination of excess calcium through the kidneys.
According to a study, vitamin D deficiency is more likely to cause diabetes. This study, when analyzing the organisms of people with diabetes, found lower levels of vitamin D than organisms with normal glucose levels.
Therefore, vitamin D may affect blood sugar metabolism. In turn, deficient levels of vitamin D are associated with greater resistance to insulin.
In recent studies, vitamin D has been studied for its involvement in skeletal muscle function. It has been concluded that adequate amounts are linked to an improvement in muscle quality. In addition, the implication of vitamin D in the activation of protein synthesis has been studied.
Although getting enough vitamin D is important for maintaining healthy bones, mechanical load is also an important factor. The loads generated by walking and running are important because they play an important role in the cellular processes that control bone maintenance.
Although an exercise routine (running and strength training, for example) can help protect against bone loss, diet can also contribute. To get enough vitamin D in your diet, look for foods such as swordfish, salmon, tuna, milk, yogurt, eggs and cheese. It is not necessary to consume more vitamin D than recommended (600 IU per day).
Vitamin D has been studied for its importance in heart health. Its deficiency has been linked to an increased risk of heart diseases.
In the data obtained in some studies, we can see that deficiency of this substance increases the risk of heart diseases by 42% and the risk of heart attack by 49-60%.
Research has shown that vitamin D may play an important role in regulating mood and reducing the risk of depression.
One study found that people experiencing negative emotions who were given vitamin D supplements saw an improvement in symptoms. Vitamin D supplementation may help people with depression who also have a vitamin D deficiency. Another study identified low vitamin D levels as a risk factor for more severe symptoms of fibromyalgia, anxiety, and depression.
Overweight people are more likely to have low vitamin D levels. In one study, obese people who received vitamin D supplements in addition to following a weight-loss diet plan lost more weight and fat mass than members of the placebo group. Those who only followed the diet plan.
In an earlier study, people who took daily calcium and vitamin D supplements lost more weight than subjects who took a placebo supplement. Researchers suggest that the extra calcium and vitamin D may have an appetite-suppressing effect.
Current research does not support the idea that this vitamin causes weight loss, but there appears to be an association between vitamin D and weight.
Vitamin D deficiency
Although consuming foods rich in vitamin D may not be enough, this vitamin can also be synthesized in the skin after exposure to sunlight. But in the winter months, people often spend less time outside and wear more clothes, making it difficult to get enough exposure.
There is also a higher risk of deficiency in some, including older people, dark complexioned people (due to the pigment melanin) and athletes who train and compete indoors.
When planning for the winter months, it’s a good idea to test vitamin D levels during the summer or early fall to find out if we have a deficiency, even when we’re exposed to more sun. can come. It is important to have good habits throughout the year, not only to take care of yourself too much to avoid falling ill in winters.
Although there does not seem to be a universal consensus for vitamin D deficiency, low levels may be related to an increased risk of acute illness, inflammatory lesions, stress fractures, muscle pain and weakness, and sub-muscular performance.
In addition to bone and skeletal health, it also helps Control inflammation and affect hormones in the immune system, so it has the ability to affect mood. The first is important for staying healthy during hard training, and the latter can affect motivation and enthusiasm for the sport.
And of course, low vitamin D levels will affect your workouts. The damage can affect lung function, VO2 max. And even fast-twitch can affect the maintenance of muscle fibers.