{"id":26869,"date":"2022-10-06T13:04:00","date_gmt":"2022-10-06T11:04:00","guid":{"rendered":"https:\/\/www.mgc.es\/?p=26869"},"modified":"2022-09-02T13:06:27","modified_gmt":"2022-09-02T11:06:27","slug":"vitamina-d-els-deu-principals-aliments-que-la-contenen","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/vitamina-d-els-deu-principals-aliments-que-la-contenen\/","title":{"rendered":"Vitamina D: els deu principals aliments que la contenen"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.mgc.es\/ca\/blog\/vitamina-d-els-deu-principals-aliments-que-la-contenen\/#Beneficis_de_la_vitamina_D\" >Beneficis de la vitamina D<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/vitamina-d-els-deu-principals-aliments-que-la-contenen\/#Quant_de_sol_necessitem\" >Quant de sol necessitem<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/vitamina-d-els-deu-principals-aliments-que-la-contenen\/#Tens_manca_de_vitamina_D\" >Tens manca de vitamina D?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/vitamina-d-els-deu-principals-aliments-que-la-contenen\/#Deu_aliments_rics_en_vitamina_D\" >Deu aliments rics en vitamina D<\/a><\/li><\/ul><\/nav><\/div>\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"532\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/09\/sol.jpg\" alt=\"\" class=\"wp-image-26862\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/09\/sol.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/09\/sol-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/09\/sol-768x511.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p>Obtenim la major part de la vitamina D de la llum solar. A Espanya n&#8217;hi ha a bastament, per la qual cosa, en teoria, no n&#8217;haur\u00edem de tenir mancan\u00e7a. Ara b\u00e9, per la ra\u00f3 que sigui, el cas \u00e9s que ben sovint descobrim d\u00e8ficits de vitamina D.<\/p>\n\n\n\n<p>El trastorn \u00e9s tan freq\u00fcent que afecta el 50 % de la poblaci\u00f3. Aquest percentatge arriba fins al 80 % en la gent gran, i a m\u00e9s del 60 % en les embarassades.<\/p>\n\n\n\n<p>La vitamina D \u00e9s essencial per al creixement i el desenvolupament i fa un paper important en el sistema immunitari, per la qual cosa, en cas de d\u00e8ficit, pot tenir conseq\u00fc\u00e8ncies greus per a la salut. La bona not\u00edcia, per\u00f2, \u00e9s que si tenim una mica de cura de la dieta, i hi incorporem aliments rics en vitamina D, en podem mantenir uns nivells \u00f2ptims sense que ens h\u00e0gim d&#8217;exposar al sol fins a cremar-nos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Beneficis_de_la_vitamina_D\"><\/span><strong>Beneficis de la vitamina D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>B\u00e0sicament la vitamina D t\u00e9 un parell de beneficis que reverteixen en els ossos i la funci\u00f3 immunit\u00e0ria. Regula els nivells de calci i de fosfats, dos components clau per mantenir en forma els ossos i la musculatura, i estimula les c\u00e8l\u00b7lules immunit\u00e0ries (com s\u00f3n els limf\u00f2cits T i els macr\u00f2fags). Alhora, controla les inflamacions.<\/p>\n\n\n\n<p>Com que se sintetitza amb la llum del sol, la vitamina D no \u00e9s tant una vitamina, t\u00e8cnicament parlant, sin\u00f3 una prohormona, perqu\u00e8 la segrega el cos i no prov\u00e9 de la dieta, com les altres vitamines. Just a sota de la superf\u00edcie de la pell hi ha en abundor una subst\u00e0ncia anomenada 7-deshidrocolesterol, que es converteix en vitamina D quan s&#8217;exposa la pell als raigs ultraviolats amb una longitud d&#8217;ona del sol espec\u00edfica.<\/p>\n\n\n\n<p>La vitamina D t\u00e9 diverses formes. Els aliments i els suplements diet\u00e8tics inclouen la vitamina D en dues modalitats diferents: la D<sub>2<\/sub> o ergocalciferol i la D<sub>3<\/sub> o colecalciferol. La primera t\u00e9 m\u00e9s aviat origen vegetal, mentre que la segona \u00e9s d&#8217;origen animal \u2014de fet, \u00e9s la que nosaltres mateixos produ\u00efm.<\/p>\n\n\n\n<p>La vitamina D<sub>3<\/sub> \u00e9s gaireb\u00e9 el doble d&#8217;efectiva per elevar el nivell de vitamina D al cos.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Quant_de_sol_necessitem\"><\/span><strong>Quant de sol necessitem<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Abans de tot, tingues en compte que els raigs ultraviolats necessaris per al cos no poden travessar el vidre; per tant, el sol filtrat per la finestra no serveix. Has de sortir a l&#8217;aire lliure durant per\u00edodes curts de temps.<\/p>\n\n\n\n<p>Si les condicions de sol s\u00f3n bones, no t&#8217;hi has d&#8217;exposar gaire estona. En realitat, amb nou minuts al sol en tens prou per sintetitzar tota la vitamina D del dia, tot i que aix\u00f2 varia d&#8217;una persona a una altra. Com m\u00e9s fosca \u00e9s la pell, m\u00e9s cal perllongar l&#8217;exposici\u00f3 al sol per aconseguir la dosi di\u00e0ria recomanada.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tens_manca_de_vitamina_D\"><\/span><strong>Tens manca de vitamina D?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si tens un cansament o un cruiximent constant, caus malalt sovint o tens mal d&#8217;ossos, feblesa muscular, canvis d&#8217;humor o estats depressius, podries tenir manca de vitamina D.<\/p>\n\n\n\n<p>Quan no es controla el d\u00e8ficit de vitamina D, augmenta el risc de tenir raquitisme en els infants i osteoporosi en els adults, de manera que cal parar atenci\u00f3 en els s\u00edmptomes. La dosi di\u00e0ria recomanada per a la poblaci\u00f3 en general varia segons l&#8217;edat:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Els nadons, fins a l&#8217;edat d&#8217;un any, en necessiten 10 \u00b5g (micrograms) o 400 IU di\u00e0ries.<\/li><li>A partir d&#8217;un any d&#8217;edat, cal augmentar-ne la dosi fins als 15 \u00b5g o 600 IU di\u00e0ries.<\/li><li>Amb m\u00e9s de 70 anys, es recomana d&#8217;elevar-la fins a 20 \u00b5g o 800 IU di\u00e0ries.<\/li><\/ul>\n\n\n\n<p>Si et sembla que tens d\u00e8ficit de vitamina D, parla&#8217;n amb el metge, que et demanar\u00e0 una an\u00e0lisi de sang.<\/p>\n\n\n\n<p>Cal tenir present que hi ha certs trastorns que originen la manca de vitamina D, com ara la malaltia de Crohn, les malalties hep\u00e0tiques i la fibrosi qu\u00edstica. Aix\u00ed doncs, haur\u00edem de comprovar si hi ha causes subjacents per aquest d\u00e8ficit.<\/p>\n\n\n\n<p>Si el metge en confirma la manca i \u00e9s per ra\u00f3 de poca exposici\u00f3 al sol, potser caldr\u00e0 afegir suplements a la dieta amb aliments rics en vitamina D. Les dosis m\u00e0ximes de vitamina D dels suplements s\u00f3n:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>1.000 IU di\u00e0ries<\/li><li>10.000 IU cada set o deu dies<\/li><li>O b\u00e9 50.000 IU mensuals<\/li><\/ul>\n\n\n\n<p>Prendre&#8217;n m\u00e9s de 100 micrograms o 4.000 IU di\u00e0ries pot perjudicar la salut.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"532\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/09\/huevo-cocido.jpg\" alt=\"\" class=\"wp-image-26864\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/09\/huevo-cocido.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/09\/huevo-cocido-440x293.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/09\/huevo-cocido-768x511.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Deu_aliments_rics_en_vitamina_D\"><\/span><strong>Deu aliments rics en vitamina D<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si afegeixes a la dieta els aliments que enumerem tot seguit, n&#8217;ajudar\u00e0s a completar la proporci\u00f3 di\u00e0ria:<\/p>\n\n\n\n<p><strong>Llets fortificades i llets vegetals<\/strong><\/p>\n\n\n\n<p>Hi ha marques de llet que reforcen els seus productes amb vitamina D i s\u00f3n una bona opci\u00f3. D&#8217;altra banda, es troben llets d&#8217;origen vegetal (soja, coco, ametlles, etc.) enriquides amb vitamina D. La quantitat en varia, per\u00f2 de mitjana, un got de 250 ml en cont\u00e9 aproximadament 2 \u00b5g.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Suc de taronja fortificat<\/strong><\/li><\/ul>\n\n\n\n<p>No tots els sucs envasats s&#8217;han enriquit amb vitamina D i, per tant, n&#8217;haur\u00e0s de mirar l&#8217;etiqueta. La quantitat de vitamina que inclouen tamb\u00e9 \u00e9s variable, per\u00f2 cal calcular-ne una mitjana de 2,5 \u00b5g per un got de 250 ml.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>El verat<\/strong><\/li><\/ul>\n\n\n\n<p>Una raci\u00f3 de 100 grams de verat equival a 13,8 \u00b5g de vitamina D, cosa que en cobreix, amb escreix, les teves necessitats di\u00e0ries. Les arengades tamb\u00e9 en contenen, per\u00f2 en menys quantitat: 4,2 \u00b5g per cada 100 grams.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Els ous<\/strong><\/li><\/ul>\n\n\n\n<p>Per regla general, un ou cont\u00e9 1 \u00b5g de la vitamina, si b\u00e9, en realitat, dependr\u00e0 del temps d&#8217;exposici\u00f3 al sol de la gallina i del contingut de vitamina D de la seva alimentaci\u00f3. Potser no \u00e9s gaire, per\u00f2 si hi comptem altres fonts, la xifra anir\u00e0 creixent. Si pot ser, tria ous de gallines criades a l&#8217;aire lliure.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Oli de fetge de bacall\u00e0<\/strong><\/li><\/ul>\n\n\n\n<p>Una cullerada de te d&#8217;aquest oli equival a 11,25 \u00b5g de vitamina D. T\u00e9 un gust fastig\u00f3s, per\u00f2 l&#8217;alternativa \u00e9s prendre&#8217;n en forma de c\u00e0psules. A m\u00e9s a m\u00e9s, tamb\u00e9 proporciona el 90 % de la dosi di\u00e0ria recomanada de vitamina A. Ara b\u00e9, cal tenir en compte que aquesta darrera \u00e9s t\u00f2xica si se n&#8217;ingereix massa.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Els bolets<\/strong><\/li><\/ul>\n\n\n\n<p>Contenen petites dosis de vitamina D: 0,2 \u00b5g per cada 100 grams. Els bolets sintetitzen la vitamina com nosaltres, amb la llum del sol. De vegades trobem bolets envasats enriquits amb vitamina D (mira&#8217;n l&#8217;etiqueta). Una altra opci\u00f3 \u00e9s deixar-los a la finestra, que els toqui el sol, abans de consumir-ne.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Sardines<\/strong><\/li><\/ul>\n\n\n\n<p>Inclouen fins a 4,8 \u00b5g de vitamina D per cada 100 grams. Fresques o de llauna en s\u00f3n una font \u00f2ptima, sense oblidar que contenen \u00e0cids grassos omega-3, prote\u00efnes i vitamina B a cabassos.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Cereals fortificats<\/strong><\/li><\/ul>\n\n\n\n<p>De nou n&#8217;haur\u00e0s de llegir l&#8217;etiqueta per saber quina quantitat de vitamina D poden contenir. Al marge de la vitamina D, tamb\u00e9 se solen enriquir amb altres nutrients, com ara el ferro i la vitamina B<sub>12<\/sub>. S\u00f3n ideals per als qui segueixen dietes vegetarianes o veganes.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"500\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/09\/salmon-c.jpg\" alt=\"\" class=\"wp-image-26866\" srcset=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/09\/salmon-c.jpg 800w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/09\/salmon-c-440x275.jpg 440w, https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/09\/salmon-c-768x480.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption>Raw salmon on cutting board<\/figcaption><\/figure>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Salm\u00f3<\/strong><\/li><\/ul>\n\n\n\n<p>Cada 100 grams de salm\u00f3 equivalen a 10,9 \u00b5g de vitamina D. Aix\u00ed doncs, paga la pena d&#8217;incloure&#8217;l a la dieta, tot i que no n&#8217;\u00e9s l&#8217;\u00fanica ra\u00f3: la llista de nutrients tan imponent que cont\u00e9 ajuda a protegir el cor, el cervell i la gl\u00e0ndula tiroide.<\/p>\n\n\n\n<p><strong>El fetge de vaca<\/strong><\/p>\n\n\n\n<p>El fetge de vaca (o de vedella) cont\u00e9 1,2 \u00b5g de vitamina D, a banda de quantitats importants de vitamina B<sub>12<\/sub>, vitamina A, ferro, coure, colina, riboflavina i \u00e0cid f\u00f2lic. I quan diem importants, no exagerem: per exemple, cada 100 grams de fetge equival al 3,460 % de la dosi di\u00e0ria de vitamina B<sub>12<\/sub> que cal consumir o a l&#8217;1,620 % de la de coure. Si b\u00e9 cal vigilar, perqu\u00e8 tamb\u00e9 \u00e9s molt ric en colesterol, de manera que s&#8217;ha d&#8217;evitar de consumir-ne sovint.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Obtenim la major part de la vitamina D de la llum solar. A Espanya n&#8217;hi ha a bastament, per la qual cosa, en teoria, no n&#8217;haur\u00edem de tenir mancan\u00e7a. Ara b\u00e9, per la ra\u00f3 que sigui, el cas \u00e9s que ben sovint descobrim d\u00e8ficits de vitamina D.<\/p>\n","protected":false},"author":3,"featured_media":26862,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[646],"tags":[],"class_list":["post-26869","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentacion"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/09\/sol.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vitamina D: els deu principals aliments que la contenen - MGC M\u00fatua<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mgc.es\/ca\/blog\/vitamina-d-els-deu-principals-aliments-que-la-contenen\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vitamina D: els deu principals aliments que la contenen - MGC M\u00fatua\" \/>\n<meta property=\"og:description\" content=\"Obtenim la major part de la vitamina D de la llum solar. A Espanya n&#039;hi ha a bastament, per la qual cosa, en teoria, no n&#039;haur\u00edem de tenir mancan\u00e7a. Ara b\u00e9, per la ra\u00f3 que sigui, el cas \u00e9s que ben sovint descobrim d\u00e8ficits de vitamina D.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mgc.es\/ca\/blog\/vitamina-d-els-deu-principals-aliments-que-la-contenen\/\" \/>\n<meta property=\"og:site_name\" content=\"MGC M\u00fatua\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/mgcmutua\" \/>\n<meta property=\"article:published_time\" content=\"2022-10-06T11:04:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2022\/09\/sol.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"532\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Revista Inter\u00e8s Mutu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:site\" content=\"@mgcmutua\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Revista Inter\u00e8s Mutu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Vitamina D: els deu principals aliments que la contenen - MGC M\u00fatua","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.mgc.es\/ca\/blog\/vitamina-d-els-deu-principals-aliments-que-la-contenen\/","og_locale":"ca_ES","og_type":"article","og_title":"Vitamina D: els deu principals aliments que la contenen - MGC M\u00fatua","og_description":"Obtenim la major part de la vitamina D de la llum solar. A Espanya n'hi ha a bastament, per la qual cosa, en teoria, no n'haur\u00edem de tenir mancan\u00e7a. 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