When we think about the amount of nutrients and vitamins that we ingest with each of the foods that we consume, we tend to have a rough idea. It is convenient to know that each one of them, each nutrient or each vitamin fulfills a specific and fundamental function and it should also be remembered that having good levels in this sense is essential to have a good immune system. This time we are going to focus on a vitamin that especially women tend to want at all hours. We are talking about vitamin D and its effect on skin tanning. It must be made clear from the beginning that taking vitamin D does not make you brown, the ones in charge of this are the carotenoids, but it does encourage your body to produce melanin (the one in charge of generating in our skin that tone that we like so much).The sun is an excellent generator of vitamin D (always using protection), but there are also a series of foods rich in vitamin D and carotenoids, which will help us not only to make our tan better, but also to make our bones strong and our defenses, in the form:
1- Foods rich in vitamin D: Salmon, dairy products, nuts, cocoa, liver, egg, cereals, oysters and caviar.
2- Foods rich in carotenoids: blueberries, raspberries, carrots, watermelons, tomatoes, pomegranates, papayas, strawberries and apricots.
In one way or another, it is convenient that we always include this type of food in our daily diet. Experts say that adequate daily levels of vitamin D should be between 800 and 1000 IU (international unit), but several studies indicate that in the case of women, in many cases it is not even half. If you have doubts, ask your doctor for an analysis and, if necessary, prescribe a supplement. In places where the population does not receive excessive sunlight, vitamin D supplements are taken to supply the direct contribution of the sun.
Why does your body need vitamin D?