concentration of calcium in the blood and, implicitly, becomes essential for the health of the bone system, muscle system and teeth. Basically, vitamin D helps fix calcium in the bones. Vitamin D3 also actively participates in the process of cell division and the normal absorption of calcium and phosphorus in the body. A lesser known role of vitamin D3, but extremely important, is to maintain the proper functioning of the immune system.
How is vitamin D3 synthesized in the body?
Vitamin D3 is synthesized in the body through the skin, through sun exposure, but it is important to point out that it degrades as quickly as it occurs. In order to synthesize an optimal amount of vitamin D3 in the body, it is necessary for an adult to be exposed to the sun at least 2 times a week, about 10-15 minutes a day. If in the summer days this is possible and convenient, in the rest of the year it becomes almost impossible to get vitamin D3 only in this way and thus fed and supplemental food become essential. Sources of vitamin D3 Foods high in vitamin D3 Fatty fish: salmon, mackerel, cod, herring, sardines dairy Tofu Pork Beef (especially beef liver) Mushrooms The egg yolk Cereals fortified with vitamin D3 Cod liver oil
We point out that vitamin D3 is a fat-soluble vitamin
and for its absorption to be effective we need a diet rich in vegetable fats (avocado, nuts, almonds, seeds), but also in animal fats (preferably from fish).