With the arrival of autumn, the days begin to become shorter and the hours of daylight become scarcer. Therefore, it will be more difficult to expose yourself to the sun, which is a guarantee of good health and essential for maintaining adequate levels of vitamin D.
“Low levels of vitamin D result in a greater susceptibility to infections, since it is essential for the proper functioning of the immune system. Many studies have linked this shortage to numerous diseases, from cardiovascular risk to cancer,” explains nutritionist Pilar Esquer, professor at the Gasma school in Castellón. In this sense, a recent study carried out by scientists at Brigham and Women’s Hospital, in Boston, indicates that maintaining adequate levels of vitamin D is associated with an overall reduction of 17% in the risk of suffering from advanced cancer, a figure that increases up to 38% in people with a normal body mass index.
The nutritionist continues explaining that “vitamin D is generated 80% through the sun’s rays, so the best way to maintain a correct level is to get in the sun daily.” Esquer recommends doing so during the hours of less exposure, avoiding the period that goes from 11 a.m. to 4 p.m. Although about 15 minutes a day is enough, the truth is that the contemporary lifestyle does not allow us, on many occasions, to find that time to expose ourselves to the sun and deficiency of this vitamin is widespread. In fact, vitamin D levels in Spain are, despite its favorable climate, similar to those of other European countries. According to a review published in the Revista de Osteoporosis y Metabolismo Mineral, 50% of Spaniards Those between 18 and 60 years old present a deficit, a figure that reaches 87% in those over 60 years old.
“Vitamin D intervenes in multiple functions of the body, in addition to improving the quality of the skin, so it is essential to ensure good levels. Many people who complain of digestive discomfort, from gas to diarrhea or heaviness, often have a deficiency of this vitamin,” explains Medicadiet nutritionist, Álvaro Sánchez, who insists that despite the fact that this “is obtained primarily through of the synthesis of solar rays, we can also achieve it through food, although to a lesser extent.” To do this, these are some foods that should be introduced into the diet:
