The vitamin D It has gained relevance in the field of public health for its role in the prevention of various diseases.

Research by organizations such as the United States National Institutes of Health and the World Health Organization have shown that Adequate levels of vitamin D help reduce the risk of bone conditions and certain immune disorders.

The deficiency of this nutrient is associated with the appearance of pathologies such as rickets, osteomalacia and osteoporosis, as well as with a greater susceptibility to infections and autoimmune diseases, as we tell you below.

Vitamin D contributes to the prevention of various diseases, especially those related to bone metabolism and the immune system. According to what sources have reported such as Mayo Clinic and Reuters. Among the main diseases that it helps prevent are:

• Rickets: Disorder of bone development in children caused by vitamin D deficiency, leading to weakness and bone deformities.
• Osteomalacia: Softening of bones in adults caused by insufficient mineralization, associated with low levels of vitamin D.
• Osteoporosis: Disease characterized by decreased bone density and increased risk of fractures, in which vitamin D is key for the absorption of calcium.

Additionally, there is evidence to suggest that adequate levels of vitamin D may play a role in reducing the risk of:

• Autoimmune diseases: Such as multiple sclerosis, rheumatoid arthritis and type 1 diabetes.
• Respiratory infections: Some studies link vitamin D with a lower incidence of respiratory infections, including flu and colds.
• Cardiovascular diseases: Vitamin D may contribute to blood pressure control and cardiovascular health.
• Some types of cancer: Research in progress explores its possible protective role against certain cancers, such as colorectal cancer.

The strongest evidence is for the prevention of bone diseases, while the role of vitamin D in other diseases continues to be investigated.

To prevent vitamin D deficiencies, there are three main ways to obtain it:

1. Sun exposure

• Direct exposure of the skin to sunlight is the most efficient source. Between 10 and 30 minutes, several times a week, is usually enough for most people, depending on skin type, time of year, and geographic location.
• It is recommended to expose your face, arms and legs without sunscreen during this time, avoiding hours of increased radiation to reduce the risk of skin damage.

2. Food

• Consume foods rich in vitamin D:
  • Fatty fish: salmon, sardine, tuna, mackerel.
  • Beef liver.
  • Yolk.
  • Fortified milk, juices and cereals.
  • Cheese and butter (in smaller quantities).
• Vitamin D from animal origin (D3) is better absorbed than that from plant origin (D2).

3. Supplements

• In case of risk of deficiency, difficulty exposing yourself to the sun or restrictive diets, vitamin D supplements may be indicated, always under medical supervision.
• The recommended dosage varies depending on age, health status and individual needs.

It is important to balance sun exposure and dietary intake with medical recommendations, as vitamin D deficiency and excess can cause health problems.