Vitamina D, fonti alimentari e come viene sintetizzata

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Vitamina D fonti alimentari come viene sintetizzata

La vitamina D è contenuta in quantità significative solo in pochi alimenti, tutti di origine animale per altro. L’olio di fegato di merluzzo, ad esempio, ne è ricchissimo, ma non viene consumato abitualmente. Anche i molluschi come le ostriche e il caviale sono vere e proprie miniere di vitamina D. per i vegetariani una fonte importante di questo nutriente viene dalla soia. Anche il sole svolge un ruolo importante nella produzione giornaliera di vitamina D, e appena 10 minuti di esposizione è sufficiente per prevenirne la carenza.

La vitamina D ha il compito di mantenere normali i livelli di fosforo e calcio nel sangue, favorendo l’assorbimento di quest’ultimo. In questo modo, infatti, contribuisce a mantenere le ossa in buona salute. Un deficit di questa importantissima vitamina, infatti, porta al rachitismo e all’osteomalcia. 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.

Vitamina D: alimenti

Alimenti              Quantità di Vitamina D

Olio di fegato di merluzzo           10000    IU

Ippoglosso         1097      IU

Sgombro, sotto sale       1006      IU

Carpa    988         IU

Ovomaltina        941         IU

Anguilla               932         IU

Trota, cotta        759         IU

Salmone affumicato      685         IU

Pesce spada, cotto         666         IU

Sgombro o maccarello  643         IU

Storione, affumicato     642         IU

Pesce spada      558         IU

Salmone rosa, disidratato           522         IU

Storione, cotto 515         IU

Pesce gatto        500         IU

Uova di pesce   484         IU

Coregone           478         IU

Uovo, tuorlo essiccato  458         IU

Sgombro sott’olio           457         IU

Salmone rosa    435         IU

Latte in polvere intero 420         IU

Storione              412         IU

Dentice                408         IU

Olio di sardine   332         IU

Uovo, in polvere             321         IU

Sgombro             292         IU

Tonno sottolio, sgocciolato         269         IU

Halibut, cotto    231         IU

Tonno, pinna blu             227         IU

Uovo, tuorlo      218         IU

Aringa, cotta      214         IU

Barretta cioccolato al latte, dietetica      214         IU

Sardine sottolio               193         IU

Sardine al pomodoro, in barattolo          193         IU

Grasso di pollo  191         IU

Grasso di anatra              191         IU

Grasso di tacchino          191         IU

Aringa americana            190         IU

Tonno in salamoia, sgocciolato  181         IU

Aringa dell’Atlantico       167         IU

Merluzzo sotto sale       161         IU

Trota     155         IU

Funghi secchi    154         IU

Cereali Cheerios              143         IU

Cereali, Kellogg’s Corn flakes     143         IU

Cereali, Corn flakes a basso contenuto di sodio                143         IU

Sogliola, cotta   139         IU

Fiocchi di cereali allo sciroppo d’acero   133         IU

Cereali, Kellogg’s Choco Crispies              130         IU

Cereali, Kellog’s All-bran              129         IU

Cereali, Kellogg’s Rice Crispies   124         IU

Pesce persico    118         IU

Pesce persico dell’Atlantico        118         IU

Caviale 117         IU

Sogliola                113         IU

Aringa marinata               113

Vitamina D: dosi

In linea di massima l’esposizione solare è più che sufficiente a coprire le richieste dell’organismo di vitamina D, tuttavia qualora non avvenga una buona sintesi le linee guida consigliano 5 microgrammi al giorno per gli adulti al di sotto dei 50 anni (maschi, femmine e donne in gravidanza/allattamento). Dai 50 ai 70 anni sono raccomandati 10 microgrammi al giorno e per gli individui sopra i 70 anni 15 microgrammi al giorno.

Per i neonati fra i 6 e gli 11 mesi l’apporto sotto forma di integratori non dovrebbe essere inferiore a 10 µg/die. Per i bambini oltre i 3 anni e adolescenti, quando non c’è un’adeguata esposizione al sole, si consiglia un apporto di vitamina D di 10 – 15 µg/die. In quantità eccessive la vitamina D può avere degli effetti collaterali quali:

  • Sensazione di debolezza
  • Affaticamento, sonnolenza
  • Cefalea
  • Perdita di appetito
  • Secchezza delle feci
  • Nausea e vomito

Inoltre, un prolungato di vitamina D con dosaggi giornalieri elevati può provocare un aumento dei livelli di calcio nel sangue.

Gli integratori di vitamina D possono essere utili per le persone anziane e per chi vive in latitudini settentrionali. Una curiosità, la vitamina D, oltre a ridurre il rischio di contrarre la sclerosi multipla e di sviluppare il cancro (sono stati condotti degli studi ma non tutti sono concordi) contribuisce anche a perdere il peso in eccesso e favorisce il mantenimento del peso forma! Inoltre, secondo alcune ricerche la vitamina D, associata ad  una dieta ipocalorica, aumenta in modo significativo il colesterolo buono e abbassa quello cattivo.

Photo Credit| Thinkstock

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