1. Bask in the sun

Soram, a vitamin D researcher and former professor at Southwestern Medical School in the United States, revealed that if you sunbathe until your skin becomes red, your body will synthesize 20,000 IU. Vitamin D. However, skin redness and swelling in the sun is not good for skin health.

So while protecting your skin, if you want to safely obtain vitamin D through sunbathing, you should go outdoors from 10 am to 2 pm when the sun is better every week, and let your hands, feet, arms and legs ( Approximately 25% of the total skin) should be exposed to the sun 2-3 times, and the time should be controlled to 25-50% of the time required to make the skin red, so that 800~1500IU of vitamin D can be obtained.

2. Salmon and egg yolks are rich in vitamin D

The higher the concentration of vitamin D in the blood, the more adults are interested in mackerel, anchovies, seafood, milk, dairy products, etc. The higher the frequency of intake of vitamin D-rich foods. The elderly have a higher frequency of early intake. If you want to obtain 1000IU of vitamin D through food, you need to consume 10 egg yolks, 300g of salmon, or 10 cups of milk.

If you only supplement vitamin D through food, you need to consume a lot of food. Only a combination of sun exposure and intake of seafood, eggs, dairy products, etc. can fully supplement vitamin D.

Extended information

Main physiological functions of vitamin D

1. Improve the body's absorption of calcium and phosphorus, so that the levels of plasma calcium and plasma phosphorus reach saturation degree;

2. Promote growth and bone calcification, and promote tooth health;

3. Increase the absorption of phosphorus through the intestinal wall and increase the reabsorption of phosphorus through the renal tubules;

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4. Maintain normal levels of citrate in the blood;

5. Prevent the loss of amino acids through the kidneys.

People's Daily Online - The human body is prone to obesity due to lack of vitamin D. Three things need to be done for correct supplementation