If you think about it, vitamin D Very amazing – our skin really Makes it out of light From the sun. In fact, vitamin D is the only vitamin that our body can synthesize sufficient quantity by exposure to energy with the important stars of our planet.
This unique vitamin is essential for all functions of the body, especially to help maintain a strong skeleton. But not only that: Vitamin D has a low level Joined together Everything from depression to cancer, so it is safe to say that “Sunshine Vitamin” is very important.
However, most of us are not just enough. About in America alone 40 percent People have a vitamin D deficiency. While it is possible to get vitamin D from a handful of foods, the main criminal is actually a decrease in the sun’s exposure.
He said, we all know that it is not always easy to get enough sun-Especially in winterAnd, since too much Sun exposure Other risks bear the risks, it is also not a great idea to soak rays with abandonment. Instead, it is necessary to ensure that we can do everything to complete our vitamin D levels in healthy ways.
Below, a look at five things to avoid deficiency of this winter and beyond vitamin D deficiency.
1. Add magnesium
Magnesium It is necessary to properly metabolize vitamin D and move it to the blood. “Nutrients usually function in a coordinated manner in the body. The absorption of the intestines and the subsequent metabolism of a special nutrient, to a certain extent, is dependent on the availability of other nutrients,” recently Report Tells in the National Library of Medicine. “Magnesium helps in the activation of vitamin D, which helps to regulate calcium and phosphate homeostasis to affect bone growth and maintenance.” In other words, a magnesium deficiency can increase vitamin D deficiency, so make sure you are receiving Enough of both,
2. Eat vitamin D-rich diet
It seems basic, but incorporating foods that have high levels of vitamin D, if your levels are low. The nutrient is soluble in fat, which means that it is best absorbed when eaten with something like dairy. Fill your plate with foods such as salmon and rainbow trout; Dairy with full fat like milk and curd; And stronghold foods such as orange juice and grains (Note from Margaux: My favorite is Purely Elizabeth GrainWhich has both fiber and vitamin D during the glimpse.)
3. Be consistent
If you are concerned about vitamin D deficiency, it may be attractive to go to a high single dose as ampoules of over 100,000 IU. However, it looks like Less effective About 800 to 2000 IU daily to maintain continuous blood levels in long periods compared to taking small regular doses of about 800 to 2000 IU. Instead the mega-khurak should be reserved for serious reduction cases and prescribed by a doctor.
4. Take your vitamin d supplement with food
Vitamin D is a fat soluble vitamin, which means that it dissolves in lipids; Therefore it is usually introduced in oily yogas. To optimize its absorption, it is best to take yourself Appendix With a meal that is loaded Healthy fatsLike avocado, seeds, nuts, mackerel, sardines and salmon. Some? studies Also suggest that it is best to take it with your biggest meal of the day to maximize your benefits.
4. Add vitamins
Vitamin D is involved in the metabolism of the bone, especially by the absorption of the intestines of calcium and the absorption of the intestines of the phosphorus indirectly. Vitamin, another fat soluble vitamin also plays a role in bone health as it promotes bone bond for calcium. It also works in coordination with vitamin D: “taken togetherAnimal and human studies suggest that both the optimal concentrations of both vitamin D and vitamins are beneficial for bone and heart health, as supported by genetic, molecular, cellular and some human studies, ”a scientific review found,
5. Morning risk
If you are not a morning person, it cannot be for you – but studies show That in the morning sun (or before 10 in the morning) will help your body promote vitamin D, as well as with installing your circadian rhythm. Factor you should keep in mind: weather, your skin tone, and where you live in relation to the equator. It should also be noted that this is not a reason to discard sunscreen, which is necessary to protect against free radicals and prevent skin cancer.
6. Get regular blood tests
This is the only real way to know if you lack vitamin D? Get blood tests. This will help you achieve the feeling of your base line, eliminate estimates and take the best course of action. (For records, levels of more than 30 ng/ml are considered optimal.)
