The teenage years are the most important for bone development and growth. And vitamin D is what contributes to the absorption of calcium in the body and to maintaining a normal level of calcium and phosphorus in the blood. Calcium is a mineral that strengthens your bones and teeth, while helping your nerves and muscles to function. In addition, vitamin D stimulates the immune system and reduces the risk of inflammation.
Protects the heart
There are studies that prove that vitamin D has a protective role for the heart and protects you from diabetes. Thus, the researchers noticed that teenagers with a deficiency of vitamin D are twice as likely to have high blood pressure and a high level of blood sugar and cholesterol, compared to those who have sufficient intake of vitamin D in the body.
What is the daily requirement of vitamin D?
Specialists recommend that adolescents and children have a daily intake of at least 10 mcg or 400 units of vitamin D.
Where can you get it?
Vitamin D is synthesized in the body following exposure to ultraviolet rays, a 15-minute sunbath every morning is enough to ensure your vitamin D requirement. However, as this source is less available in the winter months, you you can get this nutrient from food. Thus, they consume fish (especially salmon and tuna), milk, natural orange juice, soy milk, eggs and whole grains.
