In recent years, "vitamin D" is one of the most talked about and highly discussed vitamins! Many people ask, how much vitamin D is enough to take in a day? How much are the elderly and children? Let the nutritionist answer the following questions and tell you how to properly supplement vitamin D and what foods to eat to get it.
Nutritionist Lin Licen pointed out that with the latest version of the eighth edition of the Chinese Dietary Recommended Intakes (DRIs), the revised seventh edition has been published in April 2019. The revised content includes vitamin D, iodine, carbohydrates, Dietary fiber and other parts to make corrections. In terms of vitamin D, the vitamin D adequate intake (AI) of the old DRIs is about 5 micrograms (200IU) to 10 micrograms (400IU), which is obviously insufficient compared with the United States; in addition, the nutrition survey also found that Chinese people have about 8 Deficiency of vitamin D above. In view of this, my country's DRIs will be revised to the eighth edition in 2010.
The following is the Adequate Intake (AI) and Upper Intake (UL) of Vitamin D for each age group, with reference to the Dietary Recommended Intakes (DRIs) for Chinese.
Lin Licen explained that vitamin D is one of the fat-soluble vitamins, mainly divided into two forms: D2 and D3. Vertebrates are like humans, their skin will be converted into vitamin D3 when irradiated by ultraviolet light (UVB) of sunlight. After activation by the liver and kidneys, it will be converted into activated vitamin D3. This activated form of vitamin D3 can be used in the body. Play physiological functions, such as helping calcium absorption. In addition, vitamin D2 is a plantThe ergosterol is activated by sunlight, so like mushrooms that have been exposed to the sun, it is rich in vitamin D2. Whether it is vitamin D2 or D3, it can promote calcium absorption in the body, but the utilization rate of vitamin D3 better.
The main source of vitamin D is "sunshine". This is a "vitamin that depends on the sky." When the weather is bad, it is basically difficult to absorb enough vitamin D. Lin Licen mentioned that nutrition surveys in recent years have also found that no matter what age group, almost 80% of Chinese people suffer from vitamin D deficiency, and vegetarians should pay special attention. Therefore, dietary reinforcement and vitamin D supplementation seem to be imperative.
Lin Licen explained that fish such as salmon, saury, tilapia, as well as duck meat, eggs, pork liver, shiitake mushrooms (which need to be exposed to sunlight), black fungus, etc., are rich in vitamin D. Vitamin D deficiency can easily lead to insufficient bone mineralization, rickets in infants and young children, osteomalacia in adults, or increased risk of osteoporosis.
In addition, many studies in recent years have also found that vitamin D is related to health issues such as immunity, diabetes, cancer, cardiovascular disease, sarcopenia, etc., but in addition to the fact that the relationship between vitamin D and bone health has been confirmed by empirical science , and the rest of the relationships lack strong empirical medical support.
❶ First blood test to see if the vitamin D concentration in the blood does not meet the standard.
❷ It is true that it does not meet the standard and then supplement.
❸Choose a dose of 400-600 IU and supplement it daily.
❹ Choose non-activated vitamin D (the activated form is a drug and needs to be prescribed by a doctor). The general public does not have the problem of renal insufficiency. Basically, the kidneys have the function of activating vitamin D, so it is enough to eat the inactivated form of vitamin D.
❺ Regularly return to see if the vitamin D concentration in the blood meets the standard.
Lin Licen also emphasized that vitamin D is not the more the better, it has an upper limit. After all, it is a fat-soluble vitamin. After supplementation, it will not be lost as fast as water-soluble vitamins, so it is similar to foreign vitamin D dosage. Do you really need to buy such a high dose for one or two thousand international units? She thinks there is no need for that. Start with a general diet, eat what is insufficient, and then supplement it with health products.
◎ This article comes from the small world of nutritionist Lin Licen ◎ Image source/Licen Lin nutritionist's Xiaotiandi·Dazhi Image/Shutterstock provided
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