Alimenti ricchi di vitamina D

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Fra le tantissime proprietà della vitamina D c’è anche quella di aiutare nell’assorbimento del calcio, ma questa vitamina è importante anche per la protezione del cuore, per il sistema nervoso, per la luminosità della pelle e per la prevenzione dell’osteoporosi, in particolare con l’avvicinarsi della menopausa.


La vitamina D in gravidanza è un ottimo aiuto per completare la calcificazione delle ossa e dei denti, aiutando la crescita e lo sviluppo dello scheletro. Carenze di vitamina D possono portare anche a rachitismo, ipofosfatemia, ipocalcemia, psoriasi, debolezza muscolare ed ossea.

► ALIMENTI RICCHI DI VITAMINA B12

Nel nostro organismo la vitamina D viene prodotta con l’esposizione ai raggi solari, ma tramite alcuni alimenti si può introdurre una buona quantità di vitamina D nel nostro corpo, come per esempio pesce (aringhe, salmone, sardine e pesce azzurro soprattutto), uova, latte e formaggi. Un altro alimento che contiene grandi quantità di vitamina D è l’olio di fegato di merluzzo, anche se risulta difficile assumerne grandi quantità.

Bisogna tuttavia stare attenti a non introdurre nell’organismo quantità troppo elevate di vitamina D, perchè si potrebbe anche arrivare a problemi di tossicità. I recenti studi consigliano l’assunzione di 5 microgrammi al giorno di vitamina D per un adulto, per le persone da 50 a 70 anni sono consigliati 10 microgrammi, oltre i 70 anni 15 microgrammi invece per i neonati 10 microgrammi e per i bambini non meno di 10 microgrammi.

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