{"id":209520,"date":"2023-10-20T11:50:00","date_gmt":"2023-10-20T10:50:00","guid":{"rendered":"https:\/\/veganuary.com\/?p=209520"},"modified":"2023-10-19T21:43:09","modified_gmt":"2023-10-19T20:43:09","slug":"vitamina-d-dieta-vegana","status":"publish","type":"post","link":"https:\/\/veganuary.com\/es\/vitamina-d-dieta-vegana\/","title":{"rendered":"Recomendaciones para obtener Vitamina D"},"content":{"rendered":"\n<p>\u00bfCu\u00e1les son las mejores fuentes vegetales de vitamina D en la dieta vegana y por qu\u00e9 es tan importante? A continuaci\u00f3n te compartimos algunos consejos.\u00a0<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/veganuary.com\/wp-content\/uploads\/2021\/05\/sunlight.jpg\" alt=\"Sunlight\" class=\"wp-image-109759\" srcset=\"https:\/\/veganuary.com\/wp-content\/uploads\/2021\/05\/sunlight.jpg 1200w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/05\/sunlight-400x267.jpg 400w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/05\/sunlight-768x512.jpg 768w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/05\/sunlight-800x533.jpg 800w, https:\/\/veganuary.com\/wp-content\/uploads\/2021\/05\/sunlight-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Image Credit: Unsplash. La principal fuente de la\u00a0vitamina D\u00a0es la\u00a0exposici\u00f3n solar.<\/figcaption><\/figure>\n<\/div>\n\n\n<p>La principal fuente de la\u00a0vitamina D\u00a0es la\u00a0exposici\u00f3n solar. Los expertos se\u00f1alan que con unos 15 a 20 minutos diarios de exposici\u00f3n ser\u00eda suficiente para\u00a0aumentar la s\u00edntesis de esta vitamina y obtener unos niveles adecuados. Sin embargo, los largos meses de invierno y el hecho de pasar menos tiempo al aire libre hacen que muchas personas no consumamos suficiente vitamina D.\u00a0<\/p>\n\n\n\n<p>La vitamina D es esencial para mantener&nbsp;huesos sanos, m\u00fasculos y dientes, y tambi\u00e9n puede desempe\u00f1ar un papel en la regulaci\u00f3n del estado de \u00e1nimo y el sue\u00f1o. Tambi\u00e9n hay pruebas de que puede reducir la gravedad de las infecciones respiratorias.&nbsp;<\/p>\n\n\n\n<p>Pero no todos los pa\u00edses del mundo tienen la suerte de Am\u00e9rica Latina, de contar con c\u00e1lidos, despejados y soleados d\u00edas de verano. Seg\u00fan un estudio publicado en 2020 en la revista Clinical Nutrition, <a href=\"https:\/\/www.sciencedaily.com\/releases\/2020\/12\/201215091635.htm\" target=\"_blank\" rel=\"noreferrer noopener\">la carencia de vitamina D es &#8220;alarmantemente alta&#8221; en el Reino Unido<\/a>, y su incidencia aumenta en las personas de piel m\u00e1s oscura. El autor principal del estudio, Joshua Sutherland, afirma que: &#8220;La raz\u00f3n por la que las personas de piel m\u00e1s oscura corren un mayor riesgo es que los niveles m\u00e1s altos de melanina, que aumentan la pigmentaci\u00f3n de la piel, pueden disminuir la capacidad de la piel para producir vitamina D. Pero esto, combinado con pasar m\u00e1s tiempo en interiores y consumir alimentos bajos en vitamina D, puede provocar una grave deficiencia&#8221;.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">En verano<\/h2>\n\n\n\n<p>Desde finales de octubre hasta finales de marzo, la mayor\u00eda de las personas deber\u00edan ser capaces de producir toda la vitamina D que necesitan a partir de la luz solar que incide sobre su piel. Para la mayor\u00eda de las personas menores de 60 a\u00f1os, basta con estar al aire libre quince minutos al d\u00eda durante la primavera, el verano y el oto\u00f1o, mientras que las personas de piel m\u00e1s oscura o de m\u00e1s edad pueden necesitar treinta minutos o m\u00e1s.&nbsp;<\/p>\n\n\n\n<p>\u00bfLa recomendaci\u00f3n? Durante los meses m\u00e1s c\u00e1lidos, salir al mediod\u00eda con los antebrazos y la cara al descubierto y sin usar crema solar. Si realizar esto no es realista, deber\u00edamos pensar en nuestra dieta para obtener vitamina D, incluso en verano.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Fuentes veganas de vitamina D<\/h2>\n\n\n\n<p>Para los veganos, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6213178\/\" target=\"_blank\" rel=\"noreferrer noopener\">los champi\u00f1ones o setas son probablemente la mejor fuente<\/a> de vitamina D y pueden proporcionar una cantidad sustancial de nuestras necesidades diarias. <\/p>\n\n\n\n<p>Adem\u00e1s, como la carencia de vitamina D es muy com\u00fan en toda la poblaci\u00f3n, independientemente de la dieta, algunos alimentos ya est\u00e1n enriquecidos con esta vitamina, como los cereales para el desayuno, las leches vegetales y los yogures. Trata de preferir aquellos que est\u00e9n etiquetados de esta forma.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Suplementaci\u00f3n \u00a0<\/h2>\n\n\n\n<p>En Chile, por ejemplo, de acuerdo a la Encuesta Nacional de Salud 2016-2017, el 84% de las mujeres entre 14 y 49 a\u00f1os tiene indicadores insuficientes de vitamina D, mientras que un 13% alcanza una deficiencia severa.&nbsp;<\/p>\n\n\n\n<p>Si bien los rangos de vitamina D en la sangre indican que bajo 20 nanogramos por mililitro&nbsp;(ng\/mL) existir\u00eda un d\u00e9ficit, y entre 30 a 20 de un nivel insuficiente de vitamina D,&nbsp;la recomendaci\u00f3n es siempre buscar&nbsp;asesoramiento profesional para considerar la posibilidad de tomar un suplemento.&nbsp;<\/p>\n\n\n\n<p>Actualmente existen opciones de suplementos de vitamina D vegana accesible y f\u00e1cil de consumir. Tu nutricionista vegana\/o te pedir\u00e1 los ex\u00e1menes adecuados para determinar la dosis que tu organismo requiere.&nbsp;Para quienes no pasan mucho tiempo al aire libre o no consumen muchos alimentos que contengan vitamina D, un suplemento es sensato durante todo el a\u00f1o. Consulta con tu especialista. &nbsp;<\/p>\n\n\n\n<p>Ser una persona vegana no implica que tu estado nutricional o que las vitaminas que nuestro organismo necesita (independiente del tipo de alimentaci\u00f3n) sean deficientes. Si todav\u00eda no te animas, este es el momento para que pruebes la alimentaci\u00f3n basada en plantas <a href=\"https:\/\/veganuary.com\/es\/inscribete\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u00a1Nosotros te ayudamos!<\/a>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfCu\u00e1les son las mejores fuentes vegetales de vitamina D en la dieta vegana y por qu\u00e9 es tan importante? A&hellip;<\/p>\n","protected":false},"author":163,"featured_media":109759,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[654],"tags":[],"class_list":["post-209520","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Recomendaciones para obtener Vitamina D | Veganuary<\/title>\n<meta name=\"description\" content=\"\u00bfCu\u00e1les son las mejores fuentes vegetales de vitamina D en la dieta vegana y por qu\u00e9 es tan importante? 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