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Until now, we knew very well how important vitamin D is for bone health and calcium absorption. However, all the more studies are showing that adequate vitamin D intake or synthesis is linked to muscle growth and the proper functioning of the immune system.

Vitamin D is thought to be involved in many metabolic processes as a hormone and appears to boost the immune system while reducing the risk of developing more common diseases such as depression, type 2 diabetes, hypertension, thyroid disorders and certain cancers.

With this in mind, make sure you expose your hands to the sun for 15-20 minutes a day without sun protection, because this is the required time for your body to synthesize the necessary amounts of vitamin D. Alternatively, for cloudy days you can resort to good dietary sources of vitamin D, such as herring, sardines, trout, cod, salmon, mackerel, as well as eggs and yellow cheeses.