Stay at home without sunlight? Bone pull alert! 8 kinds of food to strengthen vitamin D

The lack of activity and exposure to sunlight can affect bone health. Vitamin D is an essential element for effective calcium utilization; some studies have linked vitamin D deficiency to the risk of contracting neocoronary pneumonia. Vitamin D can be synthesized by the body itself, as long as it is exposed to the sun for 10-15 minutes a day, the body can synthesize enough vitamin D3. In the absence of sunlight exposure, in addition to vitamins and other nutritional supplements, you can also get some vitamin D through diet. The following are the foods recommended by nutritionists.

Why do I need vitamin D when I eat a lot of high-calcium foods?

Even if you eat a lot of high-calcium foods, without the help of vitamin D, you will not be able to use the calcium in your body. Vitamin D not only prevents osteoporosis, but also helps in muscle production, and bones and muscles complement each other, which is important to prevent falls in the elderly.

How much vitamin D should I take?

The recommended intake of vitamin D is 10 mcg (400 IU) for adequate intake, 50 mcg (2000 IU) for upper intake, and 15 mcg (600 IU) for adequate intake over the age of 51.

When should I take vitamin D?

Vitamin D is a fat-soluble vitamin, so if you are supplementing, it is recommended that you take it with one of your daily meals for better absorption than on an empty stomach. It can also be taken with fat-rich foods.

What is the difference between Vitamin D2 and D3?

Vitamin D is divided into two forms, D2 and D3, and the vitamin D absorbed by the body through the sun is D3. As for the source of D2 is plant, such as sun-dried shiitake mushrooms and mushrooms, they are rich in vitamin D2, and dried shiitake mushrooms are a little more than mushrooms. Both vitamins can promote calcium absorption, but the utilization rate of D3 is better.

Foods rich in vitamin D

Salmon


Tuna (canned is fine)


Sardines (canned also available)


Mackerel


Egg yolk


Beef


Dairy products


Mushroom


Dried Shiitake Mushrooms


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There are only 24 hours in a day, so why not spend it in a healthy and happy way? So, I choose to spend it happily
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