“Sunshine or Supplements: How to Get Your Daily Dose of Vitamin D”

Most of the vitamin D in our body must pass throughbask in the sunAfter the skin is synthesized, it needs to be exposed to the sun in moderation. (Image source: Adobe Stock)

The serum concentration of serum 25-hydroxyvitamin D is clinically measuredVitamin DState standards, statistics indicate that there are more than 1 billion people in the world with serum 25 hydroxyvitaminsD levels do not meet those recommended for maintaining bone and muscle health. Vitamin D deficiency is related to genetic and environmental factors, including: age, skin color, obesity, season, clothing habits, sunshine time, sun protection measures, eating habits, air pollution, geographical latitude, altitude and drugs that affect vitamin D metabolism, etc. .

People prone to vitamin D deficiency

1. Middle-aged and elderly people

With age, the ability of human skin to synthesize vitamin D is weakened. Therefore, the elderly are vitamin D deficient groups.

2. Vegans

Vitamin D is fat-soluble, and moderate intake of fat can promote the body’s absorption and utilization of it. But with the increase in the vegetarian population, vitamin D deficiency is more common.

3. People who seldom bask in the sun

Most of the vitamin D in our body must be synthesized by the skin after sun exposure, so little sun exposure is the number one factor for vitamin D deficiency. Not loving outdoor activities, wearing sunscreen, holding an umbrella even when going out, and hazy days will all lead to a lack of vitamin D in the human body.

The Wonderful Way to Supplement Vitamin D

1. A bottle of milk

Whole or skim milk contains natural vitamin D, and there are many milks on the market that are fortified with vitamin D. Some foods made with milk, such as yogurt, are also rich in vitamin D, but ice cream and most cheeses don’t have much vitamin D. Soy milk usually provides some vitamin D as well, with varying amounts by brand.

2. A bowl of cereal

Cereal foods, such as glutinous rice, wheat, oats, japonica rice, black rice, etc., can provide a certain amount of vitamin D for the human body. If you brew oatmeal with milk for breakfast, you will get more vitamin D.

3. A glass of orange juice

Orange juice not only provides people with rich vitamin D, but also rich vitamin C. But orange juice should not drink too much, because its sugar content is not low.

4. A serving of soy products

Tofu is rich in vitamin D, protein, calcium, iron, etc. It can replace meat to cook vegetables, make sauce, and cook curry.

5. A salmon

Fatty fish such as salmon and tuna can provide rich vitamin D. It is recommended to eat fish twice a week. They’re also rich in omega-3 fatty acids, which are good for brain and heart health, and fish are also rich in lean protein, which is nutrient-dense.

6. A serving of quail eggs

The vitamin D content of quail eggs is very high, and the content of lecithin and cephalin is 3 to 4 times higher than that of eggs. Regular consumption has the effect of strengthening the brain. And nutrient molecules are smaller and easier to be absorbed and utilized. But vitamin D exists in the yolk of the egg, so eating whole eggs is the most nutritious.

7. A dish of mushroom and rapeseed

The content of vitamin D in dried shiitake mushrooms is 8 times that of fresh shiitake mushrooms, because the drying process can increase the vitamin D content. Dried shiitake mushrooms also have anti-virus, anti-cancer, and cholesterol-lowering effects.

8. A sunbath

The elderly sunbathe outdoors for 15-30 minutes every day, which can slightly increase the level of vitamin D in the blood. If you sunbathe for more than 30 minutes, the vitamin D in the blood will increase significantly.

Generally speaking, when 15% of the human body’s skin is exposed to the sun, young people can accumulate 40 minutes of sun exposure every week, and the elderly can only sunbathe for 60 minutes per week to ensure sufficient vitamin D synthesis in the skin.

It should be noted that basking in the sun should try to avoid 10 am to 4 pm, the peak time of ultraviolet rays in a day. After sunbathing, you can drink some green tea and eat some fruits and vegetables rich in vitamin C to help care for the skin.