Many people these days wonder how to get vitamin D during the coronavirus quarantine. If the sun is one of the main sources of Vitamin D and I stay at home, do I need a supplement? ¿What if we have vitamin D deficiency? In this post, we will try to solve your doubts. We will start by explaining why vitamin D is so important to our body and how to get it.
For what is vitamin D?
Vitamin D is very important in our body because it helps to:
- Correct functioning of the immune system (very important to “fight” against pathogens).
- Absorption of calcium and therefore prevent osteoporosis (remember that in order to fix the calcium well it is necessary to accompany it with certain physical activity. so these days of confinement, it is important that every day we practice some physical activity, such as walking at home or some exercises, that we can find by the different social networks).
- Maintenance the muscular system and the nervous system
How to get vitamin D
- Through the skin: the body synthesizes vitamin D from exposure to sunlight.
- Tip for these days of quarantine / confinement: expose yourself every day for at least 10 minutes of sunlight (go out to the balcony or the window to get sunlight). Even if it rains, the important thing is that it give us the light.
- From food: It is always very important, but more so in these days when these reclusive circumstances that we are experiencing can make us eat worse or do little physical activity depending on our mood.
- Foods richer in vitamin D: Blue fish(tuna, white tuna, sardines, anchovies, mackerel, salmon…) both fresh and / or preserved, eggs (especially in the yolk), mushrooms and dairy products. In addition, there are foods on the market enriched with Vitamin D (especially dairy and cereals).
- It is a fat soluble vitamin; it is absorbed with fat, so it is important to take foods rich in healthy, unsaturated fats, such as nuts, avocado, virgin olive oil …
- From supplements of vitamin D, always under medical prescription. You should consult your doctor if you think you are lacking in vitamin D.
Tips on vitamin D
- Expose to the sun’s rays every day for at least ten minutes.
- Practice physical activity daily.
- Eat at least two to three times a week blue and white fish, eggs three times a week, a daily yogurt and a handful of nuts every day. You can take also milk or vegetable drinks enriched with vitamin D and calcium.
Dra. Arantza López-Ocaña