La vitamina D
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La vitamina D è una vitamina liposolubile, cioè quelle che possono essere accumulate nel fegato e non è dunque necessario assumerle con regolarità attraverso i cibi. Il corpo le conserva e le rilascia a piccole dosi quando siano divenute necessarie. A dire il vero non è una vitamina ma un vero e proprio ormone steroideo, come testosterone e cortisolo ad esempio.
La vitamina D si presenta sotto due forme: l’ergocalciferolo, che viene assunto con il cibo, e il colecalciferolo, che viene sintetizzato dal nostro organismo.
E’ sintetizzata dal nostro organismo, attraverso l’assorbimento dei raggi del sole. E’ importantissimo anche in inverno esporsi alla luce solare almeno 20 minuti al giorno. Fare una passeggiata in pausa pranzo può essere una piacevole soluzione. Questa vitamina è un regolatore del metabolismo del calcio e per questo è utile nell’azione di calcificazione delle ossa. La vitamina D contribuisce inoltre a mantenere nella norma i livelli di calcio e di fosforo nel sangue. Diminuisce l’infiammazione, diminuisce il rischio di tumore e migliora l’insulino-resistenza. Fondamentale anche per il sonno.
In quali alimenti è presente la vitamina D?
La vitamina D è presente in abbondanza nell’olio di fegato di merluzzo. E’ scarsamente presente negli altri alimenti. E’ presente in alcuni pesci grassi, latte e derivati, uova, fegato e verdure verdi. La vitamina D viene in grande parte accumulata dal nostro organismo attraverso l’esposizione ai raggi solari e va integrata solo in situazioni particolari.
Il fabbisogno giornaliero è di 400 unità al giorno (1 unità = 0,025 mcg. 1mg=1000mcg). Le dosi possono variare e arrivare fino a 1.000 unità al giorno in presenza di fattori di rischio o deficit. Una sua carenza incide in modo negativo sulle ossa e sui denti, con rachitismo nei bambini e deformazioni negli adulti, carie dentali o fratture dovute alla debolezza ossea. Si può anche effettuare un carico iniziale di 2-3000 unità per poi scendere con le dosi e “mantenere”. Questo è soggettivo, sarà il medico a consigliarci al meglio. Un eccesso invece può portare a vomito e diarrea.
L’uso di farmaci, alcool e droghe possono portare a disperdere questa vitamina. La vitamina D è in grado di aumentare i livelli di testosterone, però solo in presenza di LH (ormone fondamentale per il funzionamento degli organi sessuali, stimola la produzione di testosterone).
ALIMENTI RICCHI DI VITAMINA D
| ALIMENTI | microgrammi/100g |
| Olio di fegato di merluzzo | 210 |
| Pesci grassi | 25 |
| Tuorlo | 1,75 |
| Formaggi grassi | 0,75 |
| Burro | 0,75 |
| Fegato | 0,5 |
| Frattaglie | 0,5 |
Una sua integrazione risulta importante in quei soggetti che non sono esposti per almeno mezz’ora al giorno alla luce solare. Può succedere soprattutto in inverno, chi va a lavorare presto ed esce dall’ufficio solo dopo le 17 a sole già tramontato può essere utile una integrazione di questo tipo.
Questo link prozis.it/65zx può essere utile a chi è interessato all’acquisto di questo integratore.
Dai una lettura anche all’articolo “i micronutrienti“
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