How to supplement vitamin D through diet?

How to supplement vitamin D through diet?

vitamin D on human health

diabetes: in type 1 diabetes, the immune system will kill the body’s own cells. Scientists believe that vitamin D can act as an immunosuppressant. They think it may prevent the immune system from overreacting.

heart disease: vitamin D can reduce insulin resistance, which is one of the main factors leading to heart disease.

hypertension: vitamin D is used by parathyroid on cervical thyroid gland. These glands secrete a hormone that regulates calcium levels in the body, which helps regulate blood pressure, but scientists have yet to fully understand the process.

cancer (including breast cancer, colon cancer, ovarian cancer and prostate cancer): , it is believed that vitamin D plays a key role in regulating cell reproduction; &mdash Cancer patients lack this regulatory mechanism. Therefore, vitamin D can prevent certain cancers by preventing cells from overbreeding.

sunbathing promotes vitamin D production lung disease: lung tissue will undergo repair and aging in one’s life; Transformation & quot;, Because vitamin affects the growth of many kinds of cells, it may play a role in the process of lung repair.

multiple sclerosis: vitamin D deficiency limits the body’s production of 1,25 dihydroxyvitamin D3, a hormone form of vitamin D3 that regulates the immune system. Its lack may increase the risk of multiple sclerosis.

rickets and osteoporosis: vitamin D can strengthen bones and prevent rickets in children and osteoporosis in the elderly.

schizophrenia: the risk of schizophrenia is probably related to the sunshine condition in the months before birth. Lack of sunlight may lead to vitamin D deficiency. Scientists believe that this will change the development of the fetal brain.

how to supplement vitamin D through diet?

1, milk

whether it is fat free, low-fat or whole fat milk, generally speaking, about 230 ml of milk can provide 100 to 125 IU of vitamin D. If you are allergic to milk, you can treat psoriasis by drinking soybean milk, rice milk, etc.

2, high-fat fish

eating high-fat fish, such as salmon, trout, mackerel, eel, can get vitamin D. Daily consumption of fatty fish can help treat psoriasis or psoriatic arthritis, because high-fat fish contain heart healthy omega- 3 fatty acids. However, if you are pregnant or lactating, the consumption of fish should be properly controlled because of its high mercury content.

3, fortified cereals

. Fortified cereals are also a good source of vitamin D intake. Choose a variety of cereals or other low calorie fortified cereals to get vitamin D. For example, a small packet of golden oats will provide 154iu of vitamin D. A cup of raisin bran breakfast cereal contains 34 IU of vitamin D. When buying fortified grains, you can read the package label to determine how much vitamin D you can get.

4, eggs

another source of vitamin D is eggs. Many people think that eating eggs for breakfast is nutritious. In fact, you can eat eggs at noon and at night. Still, don’t eat too many eggs. The American Heart Association recommends that one egg a day is best.

5, juice

with fortifier is also a good choice to supplement vitamin D. In general, 240 ml of juice can provide about 100 IU of vitamin D. If you drink fortified juice and milk every day, it’s not hard to get 600 IU of vitamin D.

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