Each winter, the intake of enough vitamin D can be challenging.
The problem of low levels of vitamin D is a major problem, especially in all countries, but in the winter makes things even more difficult for us the Mediterranean peoples.
"Vitamin D is a fat-soluble vitamin that is crucial to the level of minerals in the body, such as calcium and phosphorus," explained nutritionist Rhiannon Lambert. "Helps absorb the calcium that plays a vital role in shaping and maintaining strong bones".
The main source of vitamin D is the sun - UV radiation from sunlight can interact with vitamin D3, the active form of vitamin D when our skin is exposed to sunlight.
There are four main benefits of Vitamin D: It helps in the absorption of calcium and phosphorus, strengthens the bones, improves the growth and functioning of the brain, and can reduce inflammation.
Deficiency of vitamin D can lead to health problems such as rickets in children and osteomalacia in adults. Other signs of vitamin D deficiency may occur in common health problems such as chronic coughing and colds, fatigue, seasonal affective disorder, poor bone and tooth health, and poor mood.
The amount of vitamin D that we need every day is slightly controversial and, as Lambert points out, "every person is unique so the amount required may vary slightly per person."
So what can you do to increase its levels when the sun does not see us too much? Fortunately, there are ways and the best is the right diet.
Essential sources of vitamin D through diet are fatty fish (such as salmon and sardines), orange juice, cereals, red meat, egg yolk, and cheese.
Of course, there are vitamin D supplements, but as with all the related products, it is necessary to consult your doctor first: he will judge if you actually have vitamin D deficiency and what quantity is required to receive.