Affected by COVID-19, “vitamin D” has become increasingly popular. A doctor directly named the three major functions of vitamin D on the human body in Fenzhuan, including helping metabolism, promoting calcium absorption, and strengthening the immune system. However, he also reminded that there is an upper limit for daily intake. If you eat too much, you cannot supplement it, and which foods It is rich in content, so the elderly, pregnant women, and teenagers should take supplements.
What are the symptoms of vitamin D deficiency?
Zhang Yuqin, an attending physician at the Department of Obstetrics and Gynecology at Cathay Hospital in Hsinchu, said that if vitamin D intake is insufficient, many physical problems will occur, such as:
●Tired and sleepy
●Bone pain
●Muscle weakness
●Depressed mood
● Decreased immune system function
●Easily feel anxious
See more: Eating beans is better than eating eggs for protein! “Plant Protein Food Guide” Follow this guide to supplement calcium, lose weight, and avoid constipation in one go.
Which groups are more in need of supplementation?
The average person can also get enough vitamin D through sun exposure and diet. On the contrary, the “three major groups” need to pay attention to the problem of vitamin D deficiency. Zhang Yuqin said that children and teenagers should also take vitamin D supplements to ensure the development of bones and teeth; pregnant women and breastfeeding mothers often lack sunlight and need to take more vitamin D to maintain the bone health of themselves and their babies; finally, The elderly take vitamin D supplements to prevent osteoporosis and reduced immunity.
What are vitamin D foods?
Mushrooms:Black fungus, maitake mushroom, oyster mushroom, shiitake mushroom.
Fish:Saury, salmon, tilapia.
Eggs and milk:Milk, egg yolk.
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▲Three major food categories are rich in vitamin D. (Picture/reproduced from Zhang Yuqin’s Facebook)
How much is enough to eat every day?
Zhang Yuqin said that according to the 8th edition of the “Chinese Dietary Nutrient Reference Intakes”, the recommended intake of vitamin D is as follows:
●Under 1 year old:The recommended intake is 10 micrograms (400IU); the upper limit is 25 micrograms (1000IU).
●1～50 years old:The recommended intake is 10 micrograms (400IU); the upper limit is 50 micrograms (2000IU).
●Over 51 years old:The recommended intake is 15 micrograms (600IU); the upper limit is 50 micrograms (2000IU).
●Pregnancy and lactation period:The recommended intake is 10 micrograms (400IU); the upper limit is 50 micrograms (2000IU).
When is the best time to eat?
How to eat and absorb it well? Zhang Yuqin shared that vitamin D basically does not interact with other foods, but since vitamin D is a fat-soluble nutrient, if you want to supplement it through health products, you can take it after meals for better results.
See more: Amazing Benefits of Vitamin D!It not only strengthens bones and grows muscles, but also prevents cancer, dementia, and heart disease.
◎ Picture source/photo taken from Zhang Yuqin’s Facebook.Provided by Dazhi Image/shutterstock
◎ Data source/Dr. Zhang Yuqin
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2023-09-21 02:00:00
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