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Take advantage of the sun’s rays to improve the appearance of your skin and your body! Vitamin D is a fat-soluble vitamin that fulfills different functions in the body, the main one being that it is responsible for the absorption of calcium in the bones. This helps the bones develop properly and keeps them strong. In addition, it prevents diseases such as osteoporosis, which is generally related to aging. In children, it can be the origin of rickets. Different studies have shown that vitamin D also plays a protective role against certain types of cancer. People with a high level of vitamin D have a 40% lower risk of developing colored cancer than those with a deficiency. On the other hand, it also protects the body from developing breast cancer or skin cancer.
Likewise, the fact that it is synthesized in the skin and the relationship that this vitamin has with the activity of the immune system have led to the study of its effect on dermatological pathologies as diverse as acne, rosacea, scarring, psoriasis, alopecia, vitiligo or atopic dermatitis. In all of them, it has been observed that patients with a deficiency of this vitamin tend to present more severe symptoms or worsening in the course of the disease than those with a normal level.
How do we get this vitamin?
The body itself synthesizes this vitamin by exposing the skin to the sun for a short time such as 15 minutes, at least 3 days a week. Thus, the level of this vitamin would be kept within the normal range. Although, we can contribute it to our body
● Blue fish (tuna, salmon, mackerel)
● Egg yolk
● Fruit juices
According to the American Academy of Dermatology, it is essential for healthy skin. “Food sources of vitamin D prevent premature aging ” However, it must be borne in mind that an excess of this vitamin can also be harmful to health, since it favors the absorption of calcium through the intestinal tract, which can produce hypercalcemia or “an excess of this mineral in the blood”.
The recommended amounts of vitamin D during all stages of life are:
Infants up to 12 months – 10 mcg (400 IU)
Children 1 to 13 years – 15 mcg (600 IU)
Adolescents 14 to 18 years – 15 mcg ( 600 IU)
Adults 19 to 70 years – 15 mcg (600 IU)
Adults over 70 years – 20 mcg (800 IU)
Pregnant and lactating women – 15 mcg (600 IU)