Zhang Jingmin
The First Affiliated Hospital of Zhengzhou University
Deputy Chief Physician of the Department of Pharmacy
Vitamin D3 is more effective at raising serum vitamin D levels.
Vitamin D2 and vitamin D3 are different forms of vitamin D that come from different sources and structures.
Vitamin D2: Mainly from foods, such as fresh mushrooms;
Vitamin D3: Mainly derived from animals, such as various deep-sea fish and egg yolks.
Food-derived vitamin D, collectively known as exogenous vitamin D, only accounts for 10%~20% of the human body. 80%~90% of the vitamin D used by the human body comes from its own synthesis, and the skin is converted into endogenous vitamin D3 under the exposure of sunlight. Neither vitamin D2 nor vitamin D3 is biologically active and cannot be converted into each other. Vitamin D3 is eliminated slowly in the body and has high bioavailability,
Vitamin D is beneficial for immune regulation
This study is very scientific, and the study mainly observes middle-aged and elderly people over 50 years old, some of whom are given long-term vitamin D supplementation therapy, and the other part is not. After follow-up, the risk of autoimmune disease was reduced by about 20% in this group of people who were given vitamin D supplementation compared with those who were not given vitamin D supplementation.
Therefore, this study concluded that vitamin D supplementation can effectively prevent autoimmune diseases, at least in people over 50 years of age.
Vitamin D is a "healthy all-rounder"
In addition to regulating immune function, vitamin D gives the body the following benefits:
Strong bones
It can promote the absorption of calcium, which is conducive to the strength of bones.
cancer prevention
To prevent tumorigenesis, vitamin D supplementation can reduce the risk of tumors.
Improves heart function
Regulates blood pressure, increases heart function, and can also prevent the occurrence of cardiovascular and cerebrovascular diseases.
Reduces the risk of diabetes
For diabetes, vitamin D supplementation in patients with vitamin D deficiency can improve insulin resistance and promote insulin secretion, thereby reducing the risk of diabetes.
Improves mood
Patients with moderate to severe depression have improved with vitamin D supplementation.
As people pay more and more attention to health care
"Drink milk to supplement calcium", etc
More and more deeply rooted in the hearts of the people
But you know what?
There are some inconspicuous ingredients in life
May be more calcium than cow's milk
Today, Xiaoquan recommends 3 foods for you
They are sesame seeds, tofu, and edamame
These hidden "nutrition kings"
If you don't eat, you lose
Come and see if you have it on the table?
The small circle will take you to learn more about it!
"Calcium than milk? These hidden "nutrition kings" can't be hidden."
6 groups of people are most likely to be deficient in vitamin D
Long-term vitamin D deficiency is an important cause of rickets in infants and young children, which may affect bone growth in children and increase the risk of mycoplasma pneumonia.
Long-term vitamin D deficiency may not only increase the risk of osteomalacia in adults and osteoporotic fractures in the elderly, but also increase the risk of hypertension, cardiovascular, alopecia areata, diabetes, polycystic ovaries, and even affect male fertility.
Clinically, the following groups of people are often found to be susceptible to vitamin D deficiency and need to be vigilant:
Pregnant and lactating females;
breastfed infants;
People who spend most of their time indoors;
Seniors aged 65 years and older;
people with darker skin tones (whose skin has a lower ability to produce vitamin D from sunlight);
obese people (the fat in their body binds to vitamin D, preventing it from entering the bloodstream);
A blood test can determine whether vitamin D is deficient and can be done once a year during a physical examination (this is abbreviated as serum 25-OHD on the test sheet).
Note: If you find any of the following problems, you should also suspect the possibility of ⬇️ vitamin D deficiency
Inflammation or infection often makes it difficult to get better, feeling depressed, especially in winter, feeling tired, joint pain, weakness in the limbs, feeling muscle pain.
There are 2 ways to supplement with vitamin D
Principle: Those who are deficient need to be supplemented, and if they are not deficient, they do not need to be supplemented, so it is recommended that you go to the hospital to test the serum first and check the content of vitamin D in the blood.
It is safe for healthy children to supplement 400~800IU of vitamin D per day;
Adults (including pregnant and lactating women): 400~600IU per day;
If you want to prevent osteoporosis, people aged 50 and above are recommended to consume 800~1200IU of vitamin D800~1200IU per day.
sunbathe
When exposed to sunlight, vitamin D will be actively formed, and in spring, summer and autumn, go to the sun for 5 minutes ~ 30 minutes at 11 noon ~ 3 pm every day, 3 times a week ~ 4 times, and try to expose legs, arms, and face.
If you can't get enough sunlight in a place or season where there is little sunlight, you can supplement it with food.
Supplement with food
Vitamin D is found in natural foods such as oily fish, especially salmon, sardines, tuna, dried mushrooms, egg yolks, milk, yogurt, orange juice, soy products, and more.
vitamin d