Do we compose?

It all starts with calcium, an element important for the good condition of our skeleton, as well as the proper functioning of the muscles, the heart and the immune system. However, since our body cannot synthesize calcium by itself, it is necessary to obtain it from food so that the body creates "stores" for the skeleton. This is done with her help vitamin D.
Its main function consists in the absorption of calcium by the body. That is why its lack is associated with it osteoporosis.

Every day you need about 400 units of vitamin D. It has been proven that about 90% of the vitamin D we need comes from the sun.
We get the remaining 10% of vitamin D that we need from food. Therefore, it is clear that the most important source of vitamin D is the sun and that diet works adjunctively.

However, despite the fact that in a sunny country, such as Greece, scientific studies show that instead of a surplus, we rather have a deficit of this vitamin. The causes are our dark skin, environmental pollution, clothes that cover the body, use of sunscreen.

Do we compose?

The best way to collect sun and vitamin D is to be exposed to the sun during safe hours, before 11:00 in the morning and after 16:00 in the afternoon, for about 20 minutes without sunscreen or using a sunscreen with an index protection about 8. There is no need to run to the beaches, you can take a walk or sit comfortably on the balcony of your home.

Foods rich in vitamin D

• Mushrooms
• Soy
• Pure orange juice
• Olive oil
• Fatty fish
• Whole grains
• Celery and celeriac
• Tomato
• Cod liver oil

Vitamin D deficiency is associated with:

• Weak immunity
• Seasonal depression
• Autoimmune Diseases
• Osteopenia
• Eczema or psoriasis
• Dementia

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