Streams of vitamin D

Vitamins are heterogeneous compounds essential for life, since ingested in essential doses, they promote correct physiological function. In humans, there are 13 vitamins: 4 fat-soluble (A, D, E and K) and 9 water-soluble (8 B vitamins and vitamin C). Vitamin D regulates the intestinal absorption of Ca, Mg, and P, therefore promoting the growth and maintenance of the skeleton. It also has anti-inflammatory, neuromuscular and immune functions.
Vitamin D deficiency in children causes rickets, a weakening of long bones (such as the femur) that bend and bow under their weight as children begin to walk. In adults, the deficiency can lead to a lower bone mineral density (osteoporosis), and therefore, an increased risk of fractures.
We obtain vitamin D through diet (20%), and through exposure to solar radiation (80%). Studies conducted in the last 25 years show that skin pigmentation is a biological adaptation that regulates the penetration of ultraviolet radiation (UVR) into the skin and that it represents an evolutionary compromise between protecting ourselves from skin cancer and facilitating the production of vitamin D. The result is that the black-skinned human populations are located in the areas of the planet with the most radiation (eg Africa), while the whitest-skinned populations are located in the highest latitudes (eg the center and the north Europe).
To prevent vitamin deficiency, it is recomended to eat foods rich in vitamin D, such as fresh or canned blue fish, whole milk and dairy products (cheeses or yogurts), egg yolks, avocados, mushrooms, yeast flakes and especially cod liver oil. But also, it is very important to sunbathe fifteen minutes a day. It is not necessary to expose the whole body, with the face and arms is enough.
In short, it is not necessary to take vitamin D supplements in pills, it is enough to take it in streams, with solar rays.