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Vitamina D: el top 10 de alimentos la contienen y por qué es esencial en la edad madura Uno de los beneficios más importantes de la vitamina D es porque ayuda a absorber mejor el calcio. anna-shvets
La vitamina D cumple un papel esencial en el organismo en mayores siendo necesaria para la absorción de calcio y fósforo y la prevención de la osteomalacia. Un nivel adecuado de calcio en el organismo permite el correcto desarrollo de la estructura de huesos y dientes. La vitamina D es una vitamina liposoluble que cumple diferentes funciones en el organismo, entre las que destaca la de servir como vehículo para la absorción del calcio por parte del organismo, un mineral que es esencial para el desarrollo y crecimiento de los huesos y para mantenerlos fuertes. Sin la vitamina D el calcio no puede ser absorbido y en los adultos, se produce un proceso gradual de desmineralización ósea que ocasiona primero una osteopenia y luego una osteoporosis, con el elevado riesgo de sufrir fracturas que esta patología comporta.
Además de esta función en la metabolización del calcio, en los últimos tiempos diferentes estudios han demostrado que la vitamina D cumple también una función protectora frente a determinados tipos de cáncer . Así, las personas que presentan niveles elevados de esta vitamina tienen un 40% menos de riesgo de desarrollar un cáncer de colon que aquéllas que son deficitarias.
También ejerce un papel protector frente al cáncer de próstata, de mama o de piel . En el caso del cáncer de mama, los niveles de vitamina D en sangre constituyen también un importante factor pronóstico, ya que cuando estos son elevados se reduce a la mitad el riesgo de propagación del cáncer y la mortalidad por esta causa se reduce hasta en un 73%.
Aunque la cantidad de vitamina D que necesita el organismo depende fundamentalmente de la edad y el sexo , el propio organismo la sintetiza al exponerse la piel al sol durante un tiempo muy corto. Las recomendaciones de los expertos han establecido que es suficiente una exposición de 15 minutos tres días a la semana para mantener los niveles en sangre de esta vitamina en los márgenes de normalidad.
Uno de los beneficios más importantes de la vitamina D y por la cual es tan necesaria, es porque ayuda a absorber mejor el calcio para mantener nuestros huesos y dientes fuertes y sanos. Si consumimos a diario alimentos ricos en calcio pero no ingerimos vitamina D, gran parte de este mineral nunca será absorbido por nuestros huesos , lo que puede llevar a pérdida de la masa ósea haciéndonos propensos a enfermedades como la osteoporosis. Es por esto que la mayor parte de los suplementos de calcio vienen además acompañados de vitamina D . Igualmente favorece el fortalecimiento de nuestro sistema inmunológico, aumentando las defensas y ayudándonos a prevenir infecciones.
Top 10 alimentos ricos en vitamina D Además de su conocido contenido en ácidos graos omega-3, el salmón es una magnífica fuente de vitamina D. Eso sí, para sacar mayor rendimiento, deberemos consumirlo cocinado, sobre todo al horno, ya que, de este modo, su contenido en vitamina D es dos veces superior a cuando lo consumimos crudo.
A diferencia del salmón, la caballa contiene aproximadamente la misma cantidad de vitamina D ya sea cocinada o cruda, por lo que podemos llenar nuestras reservas de ella preparando un tartar o un ceviche frío, o asando este pescado en el horno o en una sartén.
Sardinas y atún en conserva
Las conservas de pescado de especies más grasas, como la sardina o el atún, cuentan con un importante contenido en vitamina D. Y teniendo en cuenta que estos productos son un excelente fondo de despensa, seguro que encontramos en la nuestra alguna lata que podemos aprovechar para preparar con diferentes platos, como aperitivos o ensaladas.
Caviar y huevas de otros pescados
El caviar tiene un alto contenido en vitamina D. Lo que conocemos como caviar, se refiere exclusivamente a las huevas de esturión, un pescado del que existen diferentes tipos: el siberiano, el ruso o el famoso beluga. De este último se extrae el caviar más caro. Podemos apostar por las huevas de otros pescados más asequibles, ya que su contenido en vitamina D también es muy alto.
El caviar tiene un alto contenido en vitamina D. uppers.es
Siguiendo la estela de otros pescados azules, la presencia de vitamina D en las anchoas también es considerable. Son perfectas para disfrutarlas como aperitivo, en tostas o combinadas con otros pescados, como los boquerones en vinagre, o como ingrediente de otros platos.
No todo iban a ser pescados… Los huevos también son una excelente fuente de vitamina D, en especial la yema, así que podemos incluirla en nuestra dieta , usándola para elaborar salsas, tortillas o revueltos, entre otras muchas recetas.
En el apartado de las carnes, el hígado se lleva el primer puesto en cuanto a contenido de vitamina D, incluido el foie de pato u oca, tan recurrente en la cocina francesa. Este último es más graso, por lo que es preferible optar por el de ternera. El hígado es, además, rico en hierro, lo que nos ayudará a recuperar energía.
En el lado de los mariscos, la ostra es la reina de la vitamina D, por lo que podemos darnos un pequeño homenaje y disfrutar de este manjar con un poco de zumo de limón.
Los derivados lácteos, como es el caso de los yogures naturales, las diferentes variedades de queso o la mantequilla son una excelente fuente de vitamina D.
Tanto los champiñones, que podemos encontrar de cultivo en el mercado durante todo el año, como otras variedades de temporada, como boletus, níscalos, perrechicos o rebozuelos, son una excelente fuente de esta vitamina.
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