Why do you need vitamin D?... where can I get it!

It’s not just turnips and lamb belly that need tonic in winter, but also a few tablets of vitamin D.

From the first mask in spring to the first party in summer to the first cup of milk tea in autumn, 2021 is really not easy.

1. There is no sun these days?

In low-temperature cloudy days and long nights, you may not only lose sight of the sun but also lack its special vitamin: vitamin D.

In fact, for people living in areas with mild climates, children’s hands and face only need to be exposed to sunlight for 20-30 minutes a day, 2-3 times a week, to provide them with enough vitamin D.

However, with the widespread use of sunscreens in summer and short sunshine hours in winter, many people who live in cold or cloudy climates and people with darker skin may find it difficult to obtain adequate amounts of vitamin D.

2. Why is this a concern?

Because vitamin D is the key to achieving ideal health. It can help the body absorb calcium in the intestines and can promote the body to build bones and rebuild bones. Without vitamin D, bones will become thinner and brittle, and adequate vitamin D can help avoid rickets, osteomalacia and osteoporosis.

Vitamin D not only helps maintain ideal bone health but also helps keep the heart, blood sugar levels and mind in good condition. 2-3 Some studies have shown that vitamin D may help lower blood pressure, and other studies have shown that it may help reduce insulin resistance.

Need more reasons for this particular vitamin intake do? Vitamin D deficiency is associated with various mood disorders (such as depression, seasonal affective disorder, and premenstrual syndrome). blood levels of vitamin D can help reduce high autoimmune disease, cardiovascular disease, some cancers and neurodegenerative diseases risk.

Fortunately, foods such as oily fish and cod liver oil also contain vitamin D. Egg yolks, sardines and mushrooms also contain vitamin D, but the content is less.

If these foods cannot be consumed continuously and there is no sun exposure most days, then fortified foods (such as fortified milk, yogurt, soy milk and orange juice) and/or dietary supplements can be consumed.

However, not all foods, beverages and fortified foods containing vitamin D have the same effect. Therefore, there are several important things to consider regarding when to consume vitamin D .

3. How to consume more vitamin D each week

Eat oily fish such as salmon, mackerel, halibut, tuna, trout, and whitefish, and cod liver oil (such as cod liver oil) regularly, because they contain a lot of vitamin D. Try different cooking methods to make fish dishes attractive. Grilled fish and meat with vegetables; sprinkle green salad on top of fish; use fish to make burrito or sandwich fish, or make fish tacos. 

•  Do not remove the yolk when stirring, poaching or baking eggs. Vitamin D is in the yolk!
• Add sardines and mushrooms to salads and stir-fries. 
•  When busy, put canned sardines in desk drawers, backpacks or small bags to replenish high-quality nutrients. Serve the sardines with cucumber slices and hummus or whole-grain crackers.
•  Familiar with supplement sources. Understand that vitamin D is a fat-soluble vitamin, which means that its absorption requires fat. In other words, if you consume vitamin D-fortified foods or vitamin D supplements without a fat source (such as orange juice or skimmed milk), vitamin D may not be absorbed and excreted from the body or absorption is limited
• Vitamin D is usually added to margarine, but be careful not to choose any margarine that indicates "partially hydrogenated" in the ingredients because it contains unhealthy trans fats. 
•  There are two different forms of vitamin D in fortified foods and supplements, namely D2 and D3. Since vitamin D3 (cholecalciferol) is the active form of vitamin D, patients are advised to consider vitamin D3 as a source of vitamin D in their fortified foods and dietary supplements. why? Studies have shown that at high doses, vitamin D2 is not as effective as D3. 3. So, are you getting enough vitamin D?

Ask your doctor to check your blood vitamin D level. If the level is low, get more sun exposure, choose high-quality foods rich in vitamin D, or supplement vitamin D under the guidance of a qualified healthcare provider if necessary.

The good news: By 2018, food manufacturers in the United States need to indicate the vitamin D content on their food labels so that you will have a detailed understanding of the vitamin D content in your food and when you need to supplement it.