The two key vitamins produced by the body and improve the quality of life

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To grow and function properly, the body requires the consumption of several vitamins. There are several types of these nutrients, grouped into groups: A, B, C, D, E and K.

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Most of the vitamins are consumed through food. However, there are two the body is capable of producing through chemical processes.

It is the case of Vitamin D AND kthat the body is able to create to maintain its supply.

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How does the body create vitamin D?

Oily fish, one of the foods with the highest vitamin D content.

Oily fish, one of the foods with the highest vitamin D content.

The human body is able to obtain vitamin D from exposure to sunlight. According to the site MedlinePlus of the National Institutes of Health of the United States, this substance Helps calcium absorption in the body, making it essential for the muscular, nervous and immune systems.

Although it can be obtained through foods such as eggliver or fish of salt water, it can also be obtained from supplements or from exposing the skin to sunlight. Likewise, the latter option it could be dangerousas spending a long time under this exposure can cause skin disease or skin aging.

According to a report from the U.S. government’s Office of Dietary Supplements, the amounts of vitamin D you need vary over the years:

  • Children up to 12 months: 10 micrograms.
  • Children 1 to 13 years: 15 micrograms.
  • Adolescents 14 to 18 years old: 15 micrograms.
  • Adults 19 to 70 years: 15 micrograms.
  • Adults over 71: 20 micrograms.

Also, it is recommended that pregnant women OR in lactation vitamin d numbers do not exceed 15 micrograms.

Vitamin K: how the body receives it

Vitamin K is found in vegetables such as spinach.

Vitamin K is found in vegetables such as spinach.

The body is able to obtain a small amount of vitamin K on its own, through the bacteria present in the intestine. The main benefits of this substance occur in the bone development and in the creation of healthy tissue as well as in the formation of proteins for the blood clotting.

THE newborn have low levels of vitamin K. A report from the US Centers for Disease Control and Prevention explains this deficiency and how to prevent it. It also establishes the appropriate numbers of vitamin K in people of different ages:

  • Infants up to 6 months of age: 2.0 micrograms.
  • 7 to 12 months of age: 2.5 micrograms.
  • From 1 to 3 years: 30 micrograms.
  • From 4 to 8 years: 55 micrograms.
  • From 9 to 13 years: 60 micrograms.
  • From 14 to 18 years: 75 micrograms.
  • Adult males 19 years of age and older: 120 micrograms.
  • Adult females 19 years of age and older: 90 micrograms.

Source: Clarin

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