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Vitamin D is an essential nutrient that helps build and maintain strong bones. If the amount of vitamin D is low, it will affect public health. Here are 7 effective ways to boost your vitamin D levels.
1. What is Vitamin D?
Vitamin D is a fat-soluble vitamin that mainly aids in calcium absorption, promotes growth, and locks in bone. It is also involved in various functions of the immune, digestive, circulatory, and nervous systems. Some recent studies show that vitamin D can help prevent many diseases, such as: depression, diabetes, cancer and cardiovascular diseases.
2. How much vitamin D does the body need?
The US National Academy of Medicine suggests that 600-800 IU of vitamin D daily is sufficient for most of the population, while the American Endocrine Society recommends 1,500-2,000 IU daily.
Học viện Y khoa Quốc gia Hoa Kỳ cho rằng mỗi ngày cần hấp thụ từ 600-800 IU vitamin D
The Reference Daily Intake (RDI) is currently set at 600-800 IU of vitamin D for adults, based on recommendations from the US National Academy of Medicine.
Optimal blood levels of vitamin D are not specifically established but are likely to fall between 20 and 50 ng/ml.
The US National Academy of Medicine further recommends that a daily intake of up to 4,000 IU of vitamin D is safe for most people, although doses higher than this may be temporarily necessary. to increase blood levels for some people.
Although toxicity is rare with vitamin D supplementation, it is best to avoid taking long-term vitamin D doses in excess of 4,000 IU without supervision from a qualified healthcare professional.
3. 7 effective ways to increase vitamin D levels
3.1 Spending Time in Sunlight In fact, vitamin D derived from the sun can last twice as long as vitamin D from food or supplements.
Your skin contains a type of cholesterol that functions as a precursor to vitamin D. When this compound is exposed to UV-B radiation from the sun, it becomes vitamin D.
Although there is no official recommendation , but some argue that just 8 to 15 minutes of early morning sun exposure is enough to make a lot of vitamin D.
3.2 Eat fatty fish and seafood Fatty fish and seafood is one of the natural food sources of vitamin D.
In fact, a 3.5-ounce (100-gram) serving of canned salmon can provide up to 386 IU of vitamin D - about 50% of the RDI.
The exact vitamin D content of seafood can vary depending on the type. For example, some studies show that farmed salmon may contain only 25% more vitamin D than wild-caught salmon.
Fish and seafood rich in vitamin D include:
Tuna Mackerel Oysters Shrimps Sardines Many of these foods are also rich in omega-3 fatty acids. This is a heart-healthy nutrient.
Cá và hàu là nguồn cung cấp vitamin D dồi dào
3.3 Eat More Mushrooms Mushrooms are the only completely plant-based source of vitamin D. Mushrooms can make their own vitamin D when exposed to UV light.
3.4 Include egg yolks in your diet Egg yolks are another source of vitamin D that you can easily add to your eating habits.
Like many other natural food sources, yolks have variable vitamin D content.
3.5 Eat fortified foods Some vitamin D fortified foods you can find in stores include:
Cow's milk Plant-based milk alternatives like soy, almond and hemp milk oil Orange juice Instant cereals Some yogurts Tofu. If you're not sure if a particular food is fortified with vitamin D, check the product's ingredients on the label.
Sữa bò cũng là một trong số những thực phẩm tăng cường vitamin D cho cơ thể
3.6 Take a Vitamin D Supplement For many people, taking a vitamin D supplement can be the best way to make sure the body is getting the right amount.
Vitamin D exists in two main biological forms - D2 (ergocalciferol) and D3 (cholecalciferol). Usually, D2 comes from plants and D3 comes from animals.
Research shows that D3 is more effective at increasing and maintaining overall vitamin D levels than D2, so look for a supplement with this form of vitamin D.
3.7 Plant-Based Vitamin D Supplements The majority of vitamin D supplements are derived from animal sources and therefore they are not suitable for vegetarians. However, vegetarians can opt for a vitamin D supplement from lichen. You can most likely find this product in health stores.
If you are in doubt about your body's lack of this essential nutrient, consult a medical professional to check the vitamin D level in your body.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
Reference source: healthline.com
