{"id":27018,"date":"2024-07-24T19:13:31","date_gmt":"2024-07-24T19:13:31","guid":{"rendered":"https:\/\/nutrim.rs\/vitamin-d-the-key-to-bone-health\/"},"modified":"2026-09-18T16:39:07","modified_gmt":"2026-09-18T16:39:07","slug":"vitamin-d-the-key-to-bone-health","status":"publish","type":"post","link":"https:\/\/nutrim.rs\/en\/vitamin-d-the-key-to-bone-health\/","title":{"rendered":"Vitamin D: the key to bone health"},"content":{"rendered":"

The Function of Vitamin D<\/strong>
\nAs nutritionists, we know how important a role vitamin D plays in maintaining calcium homeostasis in our body, which is key to
\nbone health. It improves calcium absorption in the intestines, reduces calcium losses
\nthrough urine and mobilizes calcium from the bones when needed.<\/p>\n

Vitamin D Deficiency<\/strong>
\nVitamin D deficiency is becoming an increasingly common problem, often as a result of wearing clothing that covers most
\nof the body, using sunscreen, deliberately avoiding sunlight or living in
\nareas at high latitudes. A lack of this vitamin can lead to serious
\nhealth problems such as osteomalacia\/osteoporosis. It is also linked to high
\nblood pressure, type 1 diabetes, multiple sclerosis and even some types of cancer.
\nSupplementation with vitamin D can be beneficial, but it is important to consult a doctor in order to
\navoid adverse effects such as vitamin D intoxication.<\/p>\n

Getting Vitamin D Naturally<\/strong>
\nWe often hear that we should go out in the sun in order to get vitamin D. This is partly true.
\nWe do not absorb vitamin D directly from sunlight; rather, the sun’s rays help the inactive form of
\nvitamin D in our skin convert into the active form at a temperature of 37\u00b0C. Under ideal
\nconditions, 80-90% of vitamin D comes precisely from this process.
\nA simple 20-minute walk, during which the whole body is exposed to the sun’s rays, can
\nlead to the creation of 250 \u00b5g of vitamin D3 in the skin. This is enough to meet the daily needs for
\nvitamin D (>30 ng\/mL 25-OH D). Vitamin D3 is also found in foods of animal origin
\nsuch as egg yolks, oily fish, fish oil and dairy products.<\/p>\n

Vitamin D Intake Through Food<\/strong>
\nVitamin D intake through food depends on the geographical area, tradition and culture. In Japan,
\nthe biggest source of vitamin D is fish and fish oil, while in some European countries, such as the Czech Republic,
\nit comes from eggs. The main sources of vitamin D are meat, fish and eggs<\/strong>. It is especially beneficial to consume wild
\nfish such as mackerel, salmon, herring, cod and tuna, while freshwater fish such as trout contain a somewhat
\nsmaller amount of vitamin D. Seafood such as mussels, shrimp and oysters have negligible
\namounts of vitamin D compared to fish.
\nEggs are also a good source of vitamin D, especially the yolks, regardless of the type of poultry (chicken,
\nduck, goose or quail). Chicken meat and liver contain less vitamin D, while among livestock the
\nrichest source is pork, but this depends on the cut of meat, the pig’s diet and how much time it
\nspent in the sun.<\/p>\n

Milk and dairy products are an important source of vitamin D, especially for children and infants. On the market there are
\nmilks and baby formulas with added vitamin D. Dairy products rich in
\nvitamin D include butter, full-fat cheeses and sour cream.<\/p>\n

The Stability of Vitamin D<\/strong>
\nVitamin D has relatively high stability at high temperatures and during food processing such
\nas baking, frying and cooking, whether it comes from natural sources or is an additive in products.
\nIt is also stable during the long-term ripening of cheese and the storage of dairy products with a long shelf
\nlife.
\nFor the health of the bones and the whole body, it is important to ensure an adequate intake of vitamin D through
\nsun exposure and a proper diet. Always consult an expert before taking
\nsupplements in order to ensure optimal results without the risk of overdose.<\/p>\n

 <\/p>\n

Jovana Arsovi\u0107
\nprofessional nutritionist-dietitian<\/p>\n","protected":false},"excerpt":{"rendered":"

The Function of Vitamin D As nutritionists, we know how important a role vitamin D plays in maintaining calcium homeostasis in our body, which is key to bone health. It improves calcium absorption in the intestines, reduces calcium losses through urine and mobilizes calcium from the bones when needed. Vitamin D Deficiency Vitamin D deficiency […]<\/p>\n","protected":false},"author":2,"featured_media":27017,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[41],"tags":[42,44],"class_list":["post-27018","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-nutrition","tag-vitamin-d"],"_links":{"self":[{"href":"https:\/\/nutrim.rs\/en\/wp-json\/wp\/v2\/posts\/27018","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutrim.rs\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrim.rs\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrim.rs\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrim.rs\/en\/wp-json\/wp\/v2\/comments?post=27018"}],"version-history":[{"count":0,"href":"https:\/\/nutrim.rs\/en\/wp-json\/wp\/v2\/posts\/27018\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrim.rs\/en\/wp-json\/wp\/v2\/media\/27017"}],"wp:attachment":[{"href":"https:\/\/nutrim.rs\/en\/wp-json\/wp\/v2\/media?parent=27018"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrim.rs\/en\/wp-json\/wp\/v2\/categories?post=27018"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrim.rs\/en\/wp-json\/wp\/v2\/tags?post=27018"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}