Why vitamin D is crucial for longevity and what foods can contain it

Vitamin D is not only essential for bone health, but plays a crucial role in promoting longevity and preventing chronic diseases.

Vitamin D, also known as the "sunshine vitamin," plays a crucial role in our overall health and especially in promoting longevity. Often underestimated, this fat-soluble vitamin not only helps maintain strong bones, but also plays key roles in the immune system, cardiovascular health and chronic disease prevention. In this article, we will explore why vitamin D is essential for a long and healthy life, as well as foods that are good sources of this vital vitamin.

It is especially known for helping to regulate calcium and phosphorus levels in the body, two minerals crucial for the formation and maintenance of strong, healthy bones. This is vital not only for preventing osteoporosis and other bone diseases, but also for maintaining mobility and preventing falls in older people.

In addition to its role in bone health, vitamin D also modulates the immune system, helping the body fight infections and reducing inflammation. Adequate levels have been shown to be associated with a lower incidence of autoimmune diseases, such as multiple sclerosis and type 1 diabetes. Its influence on the prevention of certain types of cancer and on cardiovascular health, helping to regulate blood pressure and improving heart muscle function, is also being investigated.

In terms of aging, it is worth noting that studies have shown that maintaining adequate levels of vitamin D can have a significant impact on longevity and quality of life. Studies have shown that people with sufficient levels of vitamin D have a lower risk of mortality from a variety of causes, including cardiovascular disease, cancer and respiratory disease. In addition, vitamin D also plays a role in mood regulation and in the prevention of mental disorders, such as depression.

Foods with vitamin D
Although the main source of vitamin D is direct exposure to the sun, especially UVB rays that allow the synthesis of this vitamin in the skin, we can also obtain it through certain foods. Here are some foods rich in vitamin D:

• Oily fish: Salmon, mackerel, tuna and sardines are excellent sources of vitamin D. For example, a 100-gram serving of cooked salmon can provide more than 100% of the recommended daily intake of vitamin D for an adult.
• Cod liver oil: Although less common in the modern diet, cod liver oil is a rich source of vitamin D, as well as omega-3 fatty acids beneficial to cardiovascular health.
• Egg yolk: Egg yolk also contains vitamin D, although in smaller amounts than fatty fish. Eating whole eggs can be an effective way to supplement vitamin D intake.
• Mushrooms: Some mushrooms, such as portobello mushrooms exposed to ultraviolet light, can increase their vitamin D content. These may be an option for those following vegetarian or vegan diets.

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