What is vitamin D What to eat to supplement vitamin D
Vitamin D is an essential vitamin that plays an important role in the body's metabolism. Statistics show that 50% of children in Vietnam suffer from this vitamin deficiency. what are the harmful effects of This vitamin deficiency? and what foods should be added daily to the necessary amount of vitamin D. let's find out on the blog through the articles below!
What is vitamin D
This vitamin is a group of fat-soluble vitamins whose main function is to promote intestinal absorption of calcium. and phosphate. Important vitamins for men in this group are vitamin D3 (or cholecalciferol) and vitamin D2 (or ergocalciferol).
Signs of vitamin D deficiency
Due to the important role in metabolism, and especially in the mineralization of bones in the body when This vitamin is deficient, children suffer from rickets and stunting.
In addition, according to some recent studies, the lack of This vitamin, in both children and adults will increase the risk of developing other serious diseases.
Signs of vitamin D deficiency in children:
The first signs appear, that the baby has a lack of This vitamin in the nervous system, the baby is picky, sleeps less, or is stunned. Children also suffer from night sweats, delayed muscle growth, blue skin, etc. Gradually, signs appear more and more, and the son, is slow in the growth of teeth, and slow in the growth of bones, so he is slow in walking, and sedentary due to poor physical strength.
The bones of a child with a lack of This vitamin will be very soft, the head is open, and if the baby lies for a long time in the position, the head will be retracted, and the wrist and mouth will swell again. Not only that, but children also have chest deformities, arched legs, and scoliosis,
Signs of vitamin D deficiency in adults:
The first sign of this, as mentioned musculoskeletal and joint pain in adults. As I said before, the first time the role of This vitamin is to increase the absorption of calcium and phosphate, and therefore plays an important role in bone mineralization, without This vitamin, bones are weak and brittle.
Statistics show that people with This vitamin deficiency, age 50, suffer from joint pain much more often than those that provide a sufficient amount of This vitamin that their body needs. This vitamin also supports muscle function, so when you experience muscle pain,
After that, people with This vitamin deficiency are often very tired, although they take a break and eat nutritious food. The reason is, that This vitamin helps the body absorb energy from the daily diet. Not only that, long-term This vitamin deficiency can lead to depression
Foods rich in vitamin D
The recommended daily amount of This vitamin for people under 70 years of age is 600 IU for people over 70 years of age 800 IU are exposed to normal sunlight because vitamin D3 is synthesized by the body under the skin if there is enough sun. In the sun, the recommended amount of This vitamin can reach 1000 IU per day. Find These vitamin supplements here.
You can take vitamin D tablets, but long-term synthetic This vitamin should be avoided. not more than 4000 IU per day. Those who should use synthetic vitamin preparations are people who have high needs such as pregnant women. or who are at risk of developing This vitamin deficiency. The safest and most:
Certain types of seafood
such as fish (flounder, salmon, herring, sardines, or tuna), and oysters - one oyster can contain 320 IU of This vitamin and shrimp. This seafood is very nutritious, it is not only rich in This vitamin but also contains other essential vitamins and minerals for the body, such as zinc, iron, omega-3, etc.
You can also use ready-made products such as canned tuna due to its usefulness, flavor, and ease of storage. and price, or cod liver oils. which contains not only This vitamin but also This vitamin. Dry eyes.
Eggs
are necessary for food when you want to add This vitamin to your diet because they are easy and tasty. However. eggs should not be given to children under 7 months of age or people with a risk of cardiovascular disease. and also do not eat eggs.
Mushrooms
in general and maitake mushrooms in particular, a nutritious food rich in This vitamin and vitamin B and are good for the body. After that, supplying This vitamin to the body, you can not ignore whole grains. There are other energy sources as well. and essential vitamins for the body, fruits are also rich in fiber, useful for digestion. Today, the milk on the market is. also fortified with This vitamin, a glass of milk a day has supplied the body with about 125 IU of This vitamin in combination with other minerals.
Dairy products
Magnesium-rich foods rich in vitamin D, such as fatty fish, dairy products, and fortified foods can help build and maintain strong bones. and protect against osteoporosis and other diseases. Some of the best sources include salmon, tuna, sardines, and mackerel. and anchovies. The liver also helps prevent bone fractures by helping your body absorb calcium. Dairy products with high levels of This vitamin include milk, yogurt, cheese,
Beef liver
Beef liver is one of the richest dietary sources of vitamin D. It is .also an excellent source of other nutrients, including iron, and protein. and unsaturated fatty acids. In addition to its nutritional value, beef liver is inexpensive. and convenient source of This vitamin.
What happens when vitamin D decreases
When vitamin D decreases, the body is less able to absorb calcium, which can lead to osteoporosis. and other bone-related problems. One of the ways This vitamin helps the body absorb calcium is by increasing the amount of calcium in the bloodstream. When These vitamin levels are low. the body is less able to produce this vitamin. This means that people who are deficient in This vitamin may need to take more calcium supplements to help maintain healthy bone density.
Does vitamin D affect sleep?
Although the science is limited, there is weak evidence that vitamin D affects sleep quality. The evidence from meta-analyses is mixed. as to whether This vitamin supplementation helps improve sleep quality.
Studies have linked This vitamin supplementation to improved sleep, but other research has shown that it may have negative effects.
Does This vitamin affect sleep? This vitamin and its end product, 1,25-dihydroxyvitamin d \[1,25 (oh)2 D\], can improve sleep, and anecdotal evidence suggests that it may improve sleep better in the evening rather than in the morning. Some, but not all, studies have shown that This vitamin supplementation can improve sleep quality by increasing REM sleep and reducing REM sleep time. However, This vitamin has not been shown to have an effect on mites.
a summary
Knowing the diet, adequate and balanced supplementation of vitamins and minerals. especially this vitamin. regular exercise and movement will help you get a strong musculoskeletal system. and good health. However, periodically provide an examination every 6 months, this will help you assess whether diet and exercise need to be adjusted or not. Always listen to your body and don't be somewhere else!