Food sources of vitamin D – such as fish, eggs, mushrooms, milk and dairy products – are important for healthy bones and muscles.Important for the health of bones and muscles, vitamin D is considered an essential nutrient for health. It is present in foods such as fish (salmon, sardines and tuna), eggs, mushrooms, milk and dairy products. But is food alone enough to supply the levels of this nutrient? To learn more about the subject, we spoke with nutritionist Caroline Codonho, who told us more about the myths and truths of vitamin D. Check it out!
1. Vitamin D can be considered a hormone – TRUTH
There are studies that show that vitamin D – because of its functions in our body – does not belong to the group of vitamins . But, is this true? Nutritionist Caroline Codonho clarifies this controversy: “Vitamin D is a nutrient with a wide spectrum of activity and, today, it is characterized as a hormone, due to its complexity of actions. Even with its incredible performance, it is still classified as a vitamin by many experts. However, its metabolic effects occur in a very similar way to hormones “, he explains.
2. Vitamin D can cause weight gain – MYTH
Some people think that vitamin D deficiency can, in a way, make people fat. According to the nutritionist, this is a misconception. “Due to its complexity of benefits, vitamin D deficiency has no direct relationship with weight gain, but it has an influence on numerous organic processes such as: brain health , prevention of seasonal affective disorders (depression in European winter due to vitamin deficiency D) and bone health “, says Caroline.
3. Just having an adequate diet to have good levels of vitamin D – MYTH
It is wrong to think that to have good levels of vitamin D in the body, it is enough to have a good diet. According to doctors, exposure to sunlight is essential in this regard, as the absorption of vitamin D is activated precisely by the action of the sun. Nutritionist Caroline says the colon is important. “It is possible to guarantee good levels through food and sun exposure. Foods such as eggs, milk and dairy products are rich in vitamin D and should be part of a healthy diet”, recommends the professional.
4. Lack of vitamin D can cause bone weakness – TRUTH
You may have heard that vitamin D is important for bone health. And, in fact, that statement is true! The consumption of this nutrient is directly linked to the prevention of several diseases, as stated by the nutritionist: “Deficiency of vitamin D can cause osteopenia, osteoporosis, osteomalacia, increased chance of hypertension and metabolic syndrome. This nutrient is important for the prevention of several types of cancer (prostate, pancreas, breast, ovary, colon) and the seasonal depression that occurs in winter in countries with low incidence of sunlight “, he comments.
5. Vitamin D can be harmful to the kidneys – MYTH
If the person overdoes the daily consumption of vitamin D (through supplements, for example) this can cause an imbalance in the body – causing different diseases and problems. However, according to the nutritionist, vitamin D cannot be considered harmful to health. “In fact, the risk of kidney damage is caused by excess calcium and phosphate associated with a significant increase in vitamin D (above 200 nanograms / ml). It is this excess calcium and phosphate that can cause renal calcification and increase the risk of calculations. Vitamin D alone is not harmful to the kidneys “, concludes Caroline.