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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