Vitamin D is an essential component that researchers have linked to the prevention of various diseases and conditions, including osteoporosis, cancer, muscle weakness, psoriasis, and depression.

Its main role is to instruct the cells in the intestine to absorb calcium and phosphorus, which are necessary to keep your bones healthy.

This vitamin is produced when ultraviolet rays from sunlight come into contact with cholesterol on the skin, creating enough energy for the synthesis of vitamin D.

Some of the foods that contain vitamin D are fatty fish such as sardines, tuna and mackerel, beef liver, and egg yolks. Some foods that do not contain it naturally, such as milk, cheeses, and cereals, are fortified with vitamin D. Some mushrooms increase their amount of vitamin D when exposed to ultraviolet rays, making them another possible source of vitamin D.

Since few foods contain enough vitamin D to meet the recommended quota (the Mayo Clinic recommends 600 International Units per day for people between 1 and 70 years of age and 800 IU for those over 70), it is important to get enough sunlight during the day.

Although it may sound counterproductive, the best hours of sun exposure to produce vitamin D are the hours of noon, since at this time the ultraviolet rays are more intense. For greater efficiency, it is advisable to expose as much skin as possible to the sun. This means that you can have better results if you wear shorts and a tank top, or a bathing suit when you are out in the sun. Also keep in mind that sunbathing through a window will not help you produce vitamin D, as UV rays do not pass through windows.

As simple as it may sound, there are several factors that can have an impact on your ability to produce vitamin D, including the health of your intestines, liver and kidneys, your weight and age, your skin color, and the contamination of the place where you live. One of the biggest factors is your geographical location, since the lack of sunlight in the areas furthest from the equator for a big part of the year, hinders the production of vitamin D, which is why many adults suffer from a deficiency of this vitamin.

During the winter months, or if you lead a lifestyle that causes you to maintain low levels of vitamin D in general, it is important that you eat a varied diet, which includes several of the foods we mentioned above, and supplement your diet with a supplement that contains vitamin D. You can try Super High Potency, which will not only provide you with vitamin D3, but it can provide you with many essential minerals and vitamins and keep your energy levels high.

It is also important that you maintain optimal digestive health, as it ultimately depends on this that your intestines can absorb calcium and phosphorus.

We hope these tips help you get the most out of the vitamin D your body can produce, and thus improve your overall health.

You can call us at 1-800-299-7917 to make a virtual appointment with Doctor Rigoberto Perez Diaz, or visit our website www.salud.bz, we will gladly assist you. Remember to follow us on Facebook and Instagram and do not forget to tune into our daily program SALUD TV.