A importância da Vitamina D: Saiba para que serve e como obter!

The importance of Vitamin D: Find out what it’s for and how to get it!

What is Vitamin D for?

Vitamin D plays a crucial role in bone health. It helps the body absorb and use calcium, essential for the formation and maintenance of bones and teeth. Furthermore, Vitamin D is involved in balancing calcium in the blood, contributing to the prevention of diseases such as osteoporosis and rickets.

In addition to the benefits for bones, Vitamin D also plays a fundamental role in the immune system. Studies show that adequate levels of Vitamin D can help strengthen the body's defenses, reducing the risk of respiratory infections and autoimmune diseases.

Another important function of Vitamin D is regulating mood and mental health. Research suggests that low levels of Vitamin D are associated with a greater risk of depression and other conditions related to emotional well-being.

How to get Vitamin D?

There are two main ways to obtain Vitamin D: sun exposure and diet. Moderate exposure to the sun is one of the best ways to obtain Vitamin D naturally. Direct exposure of the skin to the sun, especially at recommended times, stimulates the production of Vitamin D by the body.

However, it is important to keep in mind that excessive sun exposure can be harmful to the skin and increase the risk of skin cancer. Therefore, it is recommended to expose yourself to the sun for around 15 to 30 minutes daily, always protecting your skin with sunscreen.

In addition to sun exposure, Vitamin D can also be obtained through food. Some foods are naturally rich in Vitamin D, such as mushrooms, fortified soy milk, fortified cereals, cod liver oil and some fatty fish, such as salmon, sardines and tuna. However, for people following a vegan diet, obtaining Vitamin D exclusively from food can be a challenge.

In these cases, Vitamin D supplements may be recommended. It is important to consult a healthcare professional to determine the appropriate dose of supplementation, if necessary.


Vitamin D plays a fundamental role in several body functions, including bone, immune and mental health. Moderate exposure to the sun and a balanced diet are the main ways to obtain Vitamin D.

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