La vitamina D è molto importante per la salute del nostro organismo. Ha il compito di mantenere sane le ossa e il nostro apparato muscolare, ma anche di rallentare il declino cognitivo e l’invecchiamento cutaneo. Una sua carenza, infatti, porta al rachitismo, all’osteoporosi e all’osteomalacia. Vediamo insieme come are il pieno di vitamina D in estate.
Il sole è senza dubbio la “fonte” migliore di vitamina D, bastano appena 10 minuti di esposizione per prevenire il deficit, ma anche gli alimenti svolgono un ruolo importante. Come ha spiegato Michela Barichella, medico responsabile della Struttura di Dietetica e Nutrizione Clinica ICP Milano e membro dell’Osservatorio Nutrizionale:
È importante soddisfare con l’alimentazione il fabbisogno di Vitamina D ed esporsi al sole per sintetizzarla e accumularla nei mesi estivi così da mantenere un adeguato livello circolante anche nei mesi invernali. Mantenere valori adeguati di vitamina riduce la probabilità di sviluppare malattie neurodegenerative (Alzheimer e il morbo di Parkinson), ma anche fratture e tumori.
I soggetti più a rischio sono i bambini allattati esclusivamente al seno, senza integrazione di vitamina D, gli anziani, gli obesi e chi ha un’esposizione solare limitata. Ecco, allora, 5 regole d’oro per prevenire la carenza di vitamina D:
- Fare una passeggiata tutti i giorni al sole, affinché la Vitamina D si attivi, circa 10-15 minuti al giorno in estate e 20-30 minuti in inverno tra le ore 11.00 e le 15.00, quando i raggi UV sono più attivi.
- Consumare 2 porzioni di latticini al giorno, come latte o yogurt, anche parzialmente scremati, a colazione o a merenda e aggiungere un cucchiaio di formaggio grattugiato sui primi piatti. Chi non tollera il lattosio, può utilizzare latte delattosato o il latte di soia arricchito di vitamina D e il parmigiano invecchiato almeno 36 mesi (è privo di lattosio).
- Mangiare ogni settimana 3 porzioni di pesce, variando le qualità in cui è più presente la Vitamina D: salmone, tonno, trota, merluzzo, anguilla.
- Consumare 2 uova a settimana, sode o cotte in padella antiaderente.
- Una volta alla settimana consumare 2 porzioni di formaggio stagionato o fresco, in sostituzione del secondo piatto.
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