Frutas Y Verduras Con Vitamina D

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Frutas Y Verduras Con Vitamina D

Frutas Y Verduras Con Vitamina D

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Calcium is essential for the formation, maintenance and mineralization of bones. Conversely, vitamin D is a prohormone that serves as a major building block in the metabolism of calcium, which benefits our bone health.

Vitamin D, in addition to its essential role in supporting calcium metabolism, is also involved in division and differentiation at the cellular level, benefiting both the nervous system and the muscular system. By supporting the immune system, it helps fight diseases, especially those related to respiratory tract infections.

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Childhood rickets occurs due to a long-term lack of vitamin D in children, which softens and weakens bones. Although it is possible that its origin is due to hereditary problems, vitamin D is the most common cause.

Osteomalacia also occurs due to a lack of vitamin D, which supports the absorption of calcium in the bones. This disease can bend bones as they grow and cause nosebleeds.

The importance of vitamin D in our lives is obvious, but which foods should have vitamin D? We tell you;

Frutas Y Verduras Con Vitamina D

While you can find this hormone in various foods, we will focus on vitamin D-rich table foods in this section.

Las Frutas Y Verduras Con Más Vitamina D 2023

One of the products that is not lacking on the vitamin D food table is milk. This is one of the best sources of vitamin D, so all its derivatives, such as yogurt or cheese, also contribute to the supply of this vitamin. In addition to the dose of vitamin D you need to provide, milk also provides calcium, which in turn will be better metabolized by the vitamin itself.

It is necessary to consume whole milk, avoiding low-fat, semi-skimmed or semi-skimmed or skimmed milk products, since the vitamin is properly synthesized from milk fat.

Eggs are also a source of vitamin D. Although an egg usually contains 1.75 μg/100 g of vitamin D, the levels we can find vary depending on how the chickens were raised and fed. Those raised in the wild and on an organic diet can lay eggs that contain up to 3 to 4 times more vitamins than chickens raised in small spaces.

Another vitamin D-rich essential food in this ranking table is mushrooms. Mushrooms are a perfect source of vitamin D for people who don’t consume foods of animal origin. While they don’t contain as many prohormones as other foods, they are a source of vitamin D in case of a deficiency.

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Among foods of plant origin, the fruit with the highest vitamin D intake is the avocado. In addition to its supply of vitamin D (4.5 μg/100 g), avocados have monounsaturated and polyunsaturated fats such as omega-3, which produce an antioxidant effect that lowers cholesterol and helps prevent the onset of heart disease . It also contains other vitamins such as C to E or provitamin A.

In the table of foods with vitamin D we cannot forget veal and chicken, with dishes based on manure, they have a high percentage of vitamin D (between 0.3-2 μg/100 g), therefore they are also recommended with compensation . Vitamin deficiency.

In addition to getting vitamin D through food (which represents about 80% of the amount we take), let’s not forget the importance of the sun as a source of the vitamin. Even though we have to use sunscreen every day to protect our skin from exposure, the sun is a source of helpful vitamins.

Frutas Y Verduras Con Vitamina D

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Energy supply through carbohydrate metabolism. Fundamentals of muscle contraction and the conduction of nerve signals.

They are required for the chemical functions of foods (HC, proteins and fats). Better health. Essential synthesis of melatonin.

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Frutas Y Verduras Con Vitamina D

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