2024-01-30 19:40:41
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Vitamin D is not only an essential nutrient for bone health, it has many more unknown benefits! For example, it can strengthen our immune system and help prevent colds and diseases. It can also help maintain heart and blood vessel health, reduce the risk of heart disease, and can also reduce stress and relieve mood swings.
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Although we often hear regarding the need to supplement this nutrient, do you really know regarding vitamin D? The following will introduce to you the effects of vitamin D on the human body, daily intake, and the food channels through which you can absorb it!
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If you want to get vitamin D from food, you can eat more fish, algae, and mushrooms! However, vitamin D intake from food can reach up to 20%, but the food choices containing vitamin D are limited. Here are a few common foods:
- Black Fungus
- mushroom
- Mushrooms
- flounder
- mackerel
- swordfish
- eel
- salmon
- pike
- tuna
- Pork liver
- beef liver
- Eggs (especially egg yolks)
- milk
- yogurt
- cheese
- cod liver oil
Daily intake of vitamin D
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According to the eighth edition of “Chinese Dietary Nutrient Reference Intakes” issued by the Ministry of Health and Welfare:
- Recommended daily intake: 10 μg
- Daily upper limit intake: 50 μg
Recommended daily dosage times for vitamin D
At present, there is no certain standard for when to take vitamin D, but it is generally recommended to take it following meals for the best absorption effect!
5 groups recommended for vitamin D intake
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- People who spend less time in the sun: living in areas with higher latitudes, or rarely doing outdoor activities, may need to take extra vitamin D.
- Elderly: As we age, older people are more likely to become deficient in vitamin D, which can lead to bone problems (osteoporosis).
- People with darker skin: People with darker skin may be less efficient at synthesizing vitamin D from sunlight and therefore need more vitamin D.
- Pregnant or breastfeeding women: Women who are pregnant or breastfeeding need extra vitamin D to ensure the bone development of their fetus or baby.
- Have a chronic disease: Certain chronic diseases, such as chronic kidney disease or autoimmune diseases, may affect vitamin D metabolism and require supplementation.
Vitamin D effects: 6 major effects
- Suppresses chronic inflammation: Almost every cell in the body has a vitamin D receptor, which is involved in many functions of the body. In particular, it can suppress inflammation. When vitamin D is insufficient, the body will be prone to inflammation, which will lead to major and minor diseases in the long run. Continuously.
- Maintain muscle strength: More and more studies now point out that vitamin D helps maintain muscle strength! The University of Birmingham found that people with higher levels of vitamin D have stronger and healthier muscles.
- Reduce body fat: Vitamin D has the function of regulating insulin concentration and controlling diabetes.
- Beneficial to immunity and cardiovascular function: Vitamin D also affects mood, blood sugar, blood pressure, immunity and other physical and mental health. Vitamin D supports cardiopulmonary function and cardiovascular health, and benefits the immune, nervous and brain systems.
- Helps calcium absorption: It can control calcium absorption and promote bone and tooth health.
- Function of protecting and nourishing nerve cells: According to the National Institutes of Health, vitamin D helps proliferate nerve conduction pathways in the nervous system and promotes brain health.
Reference: National Institutes of Health: Is vitamin D a double-edged sword?National Institutes of Health finds long-term use of vitamin D3 in the elderly may increase the risk of dementia
Side Effects of Taking Too Much Vitamin D: 9 Side Effects
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Most people’s normal diet and sun exposure habits do not usually result in excessive vitamin D intake. However, if you plan to supplement vitamin D, it is recommended to ensure that the intake is within a safe range under the guidance of professionals, because excessive intake of vitamin D may cause the following symptoms:
- nausea
- Vomit
- Lethargy
- arrhythmia
- eye inflammation
- Itchy skin
- decreased appetite
- dry mouth
- Kidney, heart and blood vessel damage
6 symptoms of vitamin D deficiency
- Getting sick often: Vitamins that interact with infection-fighting cells are important for having a strong immune system.
- Weak bones: Vitamin D deficiency may cause bones to become brittle and prone to breakage or deformation, especially in the elderly, which increases the risk of fractures.
- Bone and muscle aches: One study found that 71% of chronic pain sufferers were vitamin D deficient; and bone pain may be a sign of not enough vitamin D in the blood.
- Depression and mood problems: Vitamin D deficiency may be linked to depression and other mood problems.
- Cardiovascular disease: According to the Ministry of Health and Welfare, there is a link between vitamin D deficiency and cardiovascular disease. People with very low blood levels of vitamin D are 77% more likely to die, 45% more likely to have coronary artery disease, and 78% more likely to have a stroke than those with normal vitamin D levels.
- feel tired
Reference: Ministry of Health and Welfare: Vitamin D deficiency increases risk of stroke, heart disease, and death
In addition to food, there are 2 ways to increase vitamin D
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1. Exposure to the sun: Not just exposure to the sun is effective, but also the right exposure to vitamin D! In terms of time, doctor Jiang Kunjun pointed out that you only need to bask in the sun for 10 to 15 minutes. Sunbathing for 30 minutes will not be more concentrated than sunbathing for 15 minutes. The key is to choose the right time to bask in the sun.
2. Supplements: In addition to sunbathing and diet, you can also choose “supplements”! Jiang Kunjun mentioned that how to choose supplements actually depends on the individual’s physical constitution. Some people are better off taking tablets, but others are better off taking drops. The choice is very simple, it depends on replenishing the vitamins in the blood. It will be good if the D concentration has increased.
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Timely exposure to the sun is good for your health! Friends who are afraid of tanning don’t have to worry too much. You’ll get it right away. Just grasp the timing and appropriate sun exposure time and you’ll be fine?
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