People are not getting enough vitamin D! Nutritionists recommend 5 major supplements to maintain bones, regulate physiological functions, and fight inflammation

According to a survey on changes in nutritional health status in Taiwan and a study of middle-aged and elderly people in Taiwan, the average intake of vitamin D among Chinese people is insufficient. Dietitian Chen Yiting said that vitamin D can help bone development, maintain normal neuromuscular physiological function, and can also mediate physiological function and improve protection.

Chen Yiting pointed out that women are more prone to vitamin D deficiency than men, presumably because women take adequate sun protection measures when they go out. In addition, in Taiwan, people living in the north are more likely to be deficient in vitamin D than those in the south, mainly because there are more high-rise buildings in the north; while people living in the south or outlying islands are more likely to be exposed to the sun.

Chen Yiting reminded that because vitamin D is fat-soluble, if people want to eat foods rich in vitamin D, they must eat it with fat, so that vitamin D can be easily absorbed by the body. You should also improve your daily habits and supplement with original foods. If vitamin D is still insufficient, consider supplementing with vitamin D health food!

Benefits of Vitamin D 1. Bones, Teeth

Increase calcium absorption and help the growth and development of bones and teeth.

2. Nerves and muscles

helps maintain normal physiological functions of nerves and muscles.

3. Improve protection and regulate physiological functions

Many immune cells have vitamin D receptors, so vitamin D can reduce the risk of infection and inflammation.

4. Prevention of certain diseases

Research points out that vitamin D is associated with many diseases such as cardiovascular, kidney, diabetes, cancer, etc.Correlation.

5 Ways to Supplement Vitamin D1. Sun exposure

Australian research shows that sun exposure on the face and arms for 10 to 15 minutes between 10:00 and 15:00, 3 to 4 times a week without sunscreen .

2. Fish

Eating fish can supplement vitamin D, especially fatty fish such as mackerel, salmon, saury, sardines, etc.

3. Mushrooms

Mushrooms, mushrooms, black fungus, etc. Chen Yiting said, but it should be noted that mushrooms must be exposed to ultraviolet rays (UVB) during the cultivation process to have a high vitamin D content.

4. Fresh milk and fortified milk

At present, additional vitamin D is added to milk and milk powder at home and abroad. For example, the United States and Canada have a national policy to fortify vitamin D in milk due to high latitude and long winters; Taiwan also has a market. Fortified milk fortified with vitamin D is sold.

5. Eggs, egg yolks

◎ Image source/Dazhi Image/Shutterstock ◎ Source / Nutritionist Chen Yiting