Vitamina d3: a cosa serve e dove si trova? Carenza e alimenti ricchi.

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La Vitamina D3 à importante per la salute delle ossa e dei muscoli, aiuta a ridurre il rischio di tumore del colon-retto, rinforza il sistema immunitario ed ha molte altre proprietà. Ma quali alimenti sono ricchi di questa vitamina e quali rischi comporta la sua carenza per la salute? Le dosi per soddisfare il fabbisogno quotidiano variano in base alle fasi di vita, vediamo in quali casi è utile ricorrere agli integratori di D3.

Gli alimenti che contengono vitamina d3 sono olio di fegato di merluzzo, sgombro, carpa, anguilla, trota, pesce spada, storione, salmone, tonno, pesce persico, tuorlo d’uovo e uovo intero, latte. Dato che i cibi che apportano vitamina d3 sono relativamente pochi e non riescono a coprire tutto il fabbisogno, sarebbe auspicabile che questi cibi fossero addizionati con vitamina d per aumentarne l’assunzione. Non si tratta di un integratore alimentare vero e proprio, ma semplicemente di alimenti della dieta quotidiana come latte e latticini, utili a coprire più facilmente il fisiologico fabbisogno. Vediamo dunque in questo breve excursus quali sono gli alimenti consigliati, quando e come assumere integratori e quali sono i benefici del colecalciferolo.

Cos’è la vitamina d3.

La vitamina d3 o colecalciferolo è la più importante delle cinque forme di vitamina d, un complesso di vitamine liposolubili. Ha origine dalla trasformazione di un precursore del colesterolo, il 7-deidrocolesterolo, che per esposizione della cute ai raggi ultravioletti, viene convertito in colecalciferolo; questo viene trasportato al fegato, dove viene trasformato in calcifediolo, il quale approda ai reni dove è convertito in calcitriolo. Il calcitriolo è la forma finale attiva della vitamina d3 in grado di svolgere la sua funzione biologica. In estate, quando l’esposizione alla luce solare è maggiore, la vitamina d3 viene prodotta in eccesso rispetto al fabbisogno; l’organismo non la espelle ma la tesaurizza per utilizzarla durante l’inverno.

A cosa serve?

La vitamina d3 promuove l’assorbimento di calcio e di fosforo nell’intestino e il riassorbimento di calcio a livello renale. E’ particolarmente importante per le ossa: insieme agli ormoni calcitonina e paratormone, regola l’omeostasi del calcio e favorisce la mineralizzazione, la crescita e il rafforzamento delle ossa. Inoltre regola la crescita e lo sviluppo dei cheratinociti (un tipo di cellule della pelle) e degli osteoclasti (un tipo di cellule delle ossa).

Fabbisogno quotidiano di vitamina d3.

Il fabbisogno di vitamina d3 per la popolazione italiana, indicato dai Livelli di Assunzione Raccomandati di Nutrienti emanati dalla Società Italiana di Nutrizione Umana, è diverso a seconda delle fasce di età. Per gli adulti e per gli anziani è auspicabile un’assunzione giornaliera pari a 10 microgrammi, che permette di mantenere i valori ideali per avere benefici sulla salute. Per quanto riguarda i neonati tra i 6 e gli 11 mesi, un apporto di 10 microgrammi al giorno permette di prevenire il rachitismo. Nei bambini, negli adolescenti e nelle donne in gravidanza e in allattamento, il fabbisogno cresce a 15 microgrammi. Il fabbisogno di vitamina d3 viene soddisfatto per l’80% dall’esposizione alla luce del sole e solo per il 20% da fonti alimentari. Basta esporsi alla luce per 15 – 20 minuti al giorno per permettere la conversione della vitamina d3 nella forma attiva e soddisfare così il fabbisogno.

Rischi da carenza.

I valori normali di vitamina d3 nel plasma sono 30 – 100 ng/ml di plasma, mentre al di sotto di questi valori possiamo parlare di deficit. Per sapere  se si hanno i giusti valori di Vit.D3 basta UN SEMPLICE PRELIEVO DI SANGUE .  In un organismo in cui la vitamina d3 plasmatica è insufficiente, si verifica un’aumentata escrezione di calcio e fosforo: in caso carenza, i sintomi saranno rachitismo nei bambini e osteomalacia (massa ossea di volume normale ma impoverita all’interno del contenuto di minerali) in adulti e anziani.

Vitamina d3 negli alimenti.

Gli alimenti che contengono vitamina d3 sono olio di fegato di merluzzo, sgombro, carpa, anguilla, trota, pesce spada, storione, salmone, tonno, pesce persico, tuorlo d’uovo e uovo intero, latte. Dato che i cibi che apportano vitamina d3 sono relativamente pochi e non riescono a coprire tutto il fabbisogno, sarebbe auspicabile che questi cibi fossero addizionati con integratori per aumentarne l’assunzione. Non si tratta di un integratore alimentare vero e proprio, ma semplicemente di alimenti della dieta quotidiana come latte e latticini in modo da coprire più facilmente il fabbisogno. E’ una misura preventiva usata già da molto tempo nei Paesi scandinavi che ha permesso di ridurre la prevalenza del deficit di vitamina d3 nella popolazione generale.

Indicazioni per l’uso di integratori.

L’assunzione di integratori di vitamina d3 è indicata per le categorie che sono maggiormente predisposte a una carenza:

  • Bambini da 6 mesi a 3 anni per la prevenzione del rachitismo.
  • Anziani, perchè fanno una dieta monotona e quindi non soddisfano il fabbisogno e vanno incontro a perdita di calcio.
  • Persone affette da lupus eritematoso sistemico, perché non possono esporsi al sole.
  • Vegetariani e vegani perché non riescono a soddisfare il fabbisogno con la sola alimentazione.
  • Donne in menopausa per la prevenzione dell’osteoporosi.
  • Donne in gravidanza e allattamento per aumentato fabbisogno.
  • In tutti gli altri casi in cui si sia accertata una carenza. Nelle malattie della tiroide per esempio si può assistere a uno squilibrio della produzione di paratormone e calcitonina e dell’assorbimento intestinale della vitamina d3.

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