2023-10-10 12:07:52
People want to build strong bones, but just eating calcium is not enough! Hou Jiawei, chief physician of pediatrics at Cathay Hospital, said yesterday that vitamin D can promote the absorption of calcium by the small intestinal wall and can be said to be a necessary element for the body to absorb calcium. In addition, instead of eating 500 units of calcium at one time, it is better to consume calcium in food every day, along with foods rich in vitamin D. Only by keeping in mind the correct supplementation techniques can you get twice the result with half the effort!
Dr. Hou pointed out that consuming at least one to two servings of dairy products every day, paired with high-calcium foods, and soy products are the perfect combination. In addition to dietary sources, sunlight provides the body with vitamin D because it can be synthesized by the skin itself. Generally, the best effect of sunbathing is the 280nm wavelength of UVB in the ultraviolet rays of the sun.
Dr. Hou Jiawei pointed out that the strongest time of this wavelength is from 10 am to 3 pm. The face, neck and arms need to be exposed without any cover such as a hat or sunscreen. The sun should be exposed for fifteen minutes each time, every Wednesday. After four times, the body can synthesize enough vitamin D, but people should remember that “excessive sun exposure is not beneficial”!
Many people often have some myths. For example, is it enough to get vitamin D by going out in the sun? Does it mean that the longer you stay in the sun, the more vitamin D you produce?
Hou Jiawei emphasized that most people go out to bask in the sun in the morning or evening, but because the wavelength is wrong and the effect is not strong, the body may not be able to synthesize enough vitamin D even following one to two hours in the sun. In addition, the longer you stay in the sun, the higher the concentration of vitamin D will not be. There are two main reasons. First, following being exposed to the sun, the skin produces and synthesizes vitamin D, which requires blood to transport vitamin D to other organs for activation. If you continue to stay in the sun, , the vitamin D that has no time to be transported away by the blood will be converted into other ineffective products.
Second, the longer you stay in the sun, the darker your skin will be, and the darker your skin will be, the UVB rays of the sun will also be blocked. It is worth mentioning that during the outpatient clinic, it was found that more people are deficient in vitamin D than imagined. The main reason is that people often go out early and come back late, spend most of their time in cars, indoors, and in buildings. They are also afraid of getting sunburned if they go outdoors. , as a result, you apply sunscreen, which greatly reduces the chance of vitamin D synthesis.
In addition to getting vitamin D from the sun, you can also get this nutrient from food, such as animal liver, pork liver, chicken liver, deep-sea fish tuna, salmon, as well as egg yolks, mushrooms and other foods.
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