Summer is back

Do you know that summer is a great ally to have strong bones and boost your inmune system?

Our body produces vitamin D when skin is exposed directly to the Sun.

This is why it is often called the “sunshine vitamin”.

The majority of people meet their needs in this way. 10 to 15 minutes of sun exposure three times a week are sufficient to produce the vitamin D that our bodies require. It is necessary to receive the sun on the skin of face, arms, back or legs (without sunscreen).

But, we have to be careful, because a long exposure to sunlight is a risk for skin cancer. That is why we should use sunscreen after a few minutes in the Sun.

Indoors sunlight or through a window will not produce vitamin D.

Cloudy days also decrease the amount of vitamin D that the skin produces. That is why it is so important to spend some time outdoors every day.

Why not take advantage of summer to fill up your reserves?

What is Vitamin D?

It is a fat-soluble vitamin. This means that it is stored in the fatty tissue of our body.

The main function of vitamin D is the important role that it has in the absorption of calcium and phosphorus in our small intestine and stimulates osteoclast differentiation and calcium re-absorption of bone. These minerals are essential to have healthy bones and teeth. This is especially important in childhood but also for adults in order to prevent osteopenia and osteoporosis.

Also vitamin D plays an important role in the immune system. Deficiency in vitamin D is associated with increased autoimmunity: multiple sclerosis (MS), rheumatoid arthritis (RA), diabetes mellitus (DM), inflammatory bowel disease and systemic lupus erythematosus...) as well as an increased susceptibility to infection

Very few foods contain vitamin D naturally.

Oily fish (tuna, salmon, mackerel...) and cod liver are among the best natural sources of vitamin D.

Beef liver, cheese, yogurt and eggs yolks supply small amounts.

Some mushrooms provide some vitamin D.

Supplements

It can be very difficult to get enough vitamin D from food sources only. As a result, some people may need to take a vitamin supplement and fortified foods.

Side effects

Do not take vitamin D supplements without the advice of a doctor or a qualified professional of health.

Vitamin D supplements can increase too much the levels of calcium in the blood with consequences such as:

- Deposits of this mineral in soft tissues such as: heart, lungs, kidneys,

sinews...

- Confusion and disorientation

- Damage to the kidneys

- Kidney stones

- Nausea, vomiting, constipation, loss of appetite, weakness and weight

loss...

Enjoy the summer, enjoy the sun, be healthy!