A recent study published in the British Medical Journal found that plasma vitamin D levels were inversely associated with cancer risk. In other words, ensuring sufficient vitamin D intake is beneficial to cancer prevention.
The study was done by the National Cancer Research Center in Tokyo, Japan, targeting 140,000 people for 20 years. Compared with the group with the lowest plasma vitamin D concentrations, those with the highest concentrations had a 22 percent reduction in cancer risk, the results showed.
Vitamin D (Voice of Hope Synthesis)
Liver cancer studies have shown that adequate vitamin D reduces the risk of liver cancer by 55%. Especially in patients with hepatitis, the risk of liver cancer in the high-concentration vitamin D group was actually reduced by 80%.
lung cancer
A study published in the journal Cancer Causes and Control found that increasing vitamin D levels in the body can reduce the risk of lung cancer. This effect was especially pronounced in patients with vitamin D deficiency.
colon cancer
The higher the vitamin D levels in the blood, the less likely you are to develop colorectal tumors, according to a study published in the journal Gut.
breast cancer
Canadian researchers followed 512 women in the Toronto area for 12 years and found that among those women diagnosed with breast cancer, those who also suffered from vitamin D deficiency had a 94% higher risk of breast cancer spreading.
Vitamin D (photoAC)
Vitamin D can regulate blood pressure, improve heart function, and reduce the risk of heart disease and stroke. Adequate intake of vitamin D can reduce the risk of premature death in patients with cardiovascular disease by 30%.
Adequate intake of vitamin D at 1 year old reduces the risk of developing diabetes by 88% in the next 30 years. Adequate vitamin D intake was associated with a 33 percent lower risk of type 2 diabetes because it may boost insulin secretion from pancreatic cells.
Vitamin D deficiency can increase the risk of immune diseases such as rheumatoid arthritis, Crohn’s disease, and multiple sclerosis. When vitamin D binds to receptors in the immune system, it can regulate autoimmunity and prevent such diseases.
Women with moderate to severe depression improved with vitamin D supplementation, possibly because vitamin D improves serotonin levels, which are important for sleep and feelings of well-being.
Mothers with low vitamin D levels during pregnancy were more likely to have preeclampsia, preterm and low birth weight babies, and were more likely to have cesarean deliveries. Children whose mothers are deficient in vitamin D are more likely to develop respiratory diseases such as asthma and have higher rates of obesity. Vitamin D supplementation reduces asthma and respiratory infections.
Caring for mothers and babies (photoAC)
Two ways to supplement vitamin D
According to the latest statistics, about 1 billion people in the world are deficient in vitamin D. The recommended intake of vitamin D is: people aged 0-64 (including pregnant women and breastfeeding mothers) should consume 400 IU (international units) per day; ordinary people aged 65 and over should consume 600 IU per day.
How to supplement vitamin D?
quail eggs
The vitamin D content of quail eggs is very high, and the content of lecithin and cephalin is 3-4 times higher than that of eggs. These kinds of substances are indispensable nutrients for high-level nervous activities. Regular consumption can have the effect of strengthening the brain and nourishing the brain. Moreover, the nutrient molecules are smaller and easier to be absorbed and utilized.
dried shiitake mushrooms
The vitamin D content in dried shiitake mushrooms is 8 times that of fresh shiitake mushrooms, because the drying process can increase the vitamin D content. In addition, dried shiitake mushrooms also have anti-virus, anti-cancer, and cholesterol-lowering effects.
fatty fish
Fatty fish such as salmon, tuna, salmon, mackerel and eel provide 400-580 IU of vitamin D. Eat fish twice a week.
Plus, they’re rich in omega-3 fatty acids, which are great for brain and heart health. Plus, fish is rich in lean protein, making it a great substitute for chicken if you don’t like it.
milk
Not only is milk high in calcium, but it is also high in vitamin D. A glass of milk can provide about 100IU of vitamin D (check the label for different brands).
quail eggs (pixabay)
Vitamin D in the human body is synthesized through the skin after exposure to ultraviolet rays in the sun. They can promote the absorption of calcium in the human body, thereby strengthening the bones.
best time
In a day, the best time to bask in the sun is 7-10 am and 16-17 pm. The exposure during these two time periods will not be too strong and damage the skin, and at the same time it is more conducive to storing vitamin D.
It is more simple and effective to apply the “shadow principle” to choose the time period for basking in the sun: when the length of the shadow is shorter than the height, it is not suitable to come out to bask in the sun, because the sun is more “toxic” at this time.
The vast majority of people can obtain the vitamin D needed by the body by spending 10-20 minutes in the sun every day. It is shorter for children and longer for the elderly, but it is generally recommended to control it within 30 minutes to avoid sunburn.
best location
It is best to bask in the outdoor environment with better greenery and fresh air. Even if you have to bask in the sun indoors for various reasons, you must open the windows to let the sunlight directly contact the skin. Wear sunglasses to avoid glare in direct sunlight.
2023-08-30 08:10:17
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