Vitamins refer to nutrients that are needed to sustain


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Vitamins refer to nutrients that are needed to sustain life but are not self-synthesizing, but do you know that the body can actually synthesize vitamin D by sunbathing? Lu Wei, a nutritionist at the Nutrition Department of Chengda Hospital, said that due to differences in seasons, differences in latitude and skin color, and the use of sunscreen, it will affect the synthesis of vitamin D.

Lv Wei nutritionist said that vitamin D is mainly involved in the absorption and bone formation of calcium and phosphorus in the human body. If it is lacking, it may affect bone health and cause developmental damageSardine canning production line  or osteoporosis. Therefore, you can't just get enough vitamin D by sunbathing. You should also supplement it from natural foods. Among them, fish with a higher proportion of fat is better.

Lv Wei nutritionist said that vitamin D has two forms, such as vitamin D2 and vitamin D3, and the utilization rate of vitamin D3 is better. The source is mainly fish with higher fat ratio, such as squid, squid, sardine, and other poultry. The content of meat, eggs and so on is slightly higher than that of egg yolk, but compared with high-fat fish, there is still a considerable gap; while plant-based vitamin D is in the form of D2, the absorption rate is poor, and the main source is oyster mushroom.

According to Dietary Reference Intakes (DRIs), it is recommended that infants under 1 year old, adults over 50 years old, pregnant women and breastfeeding women should have a daily vitamin D intake of 10 micrograms. The recommended amount for the remaining age group is 5 micrograms; while the 2013-2016 National Dietary Nutrition Survey found that adults between the ages of 51 and 70 had lower vitamin D intake, 8.8 micrograms for males, 8.6 micrograms for females, and years of 71 years and older. The elderly may have a higher proportion of vitamin D supplements, which are 10.7 micrograms for men and 8.8 micrograms for women.

Dr. Lu Wei said that many studies have shown that vitamin D deficiency Canned tuna production line in the body is associated with obesity, insulin resistance, type 2 diabetes, certain cancers, immune diseases, and bipolar disorder, and vitamin D supplementation may reduce the above-mentioned diseases.

Although the vitamin D demand of healthy adults is not high, according to the results of the National Dietary Nutrition Survey in recent years, the average intake of adults aged 19-50 is also in line with the recommended amount, but the vitamin D intake of adolescents between 10-18 years old is slightly lower. Because the content of general food is not rich. Therefore, Lu Wei nutritionist also suggested that the frequency of squid, squid, sardines, etc. as a source of food for egg and egg meat can be increased in the diet to add points to the overall health status.