Common foods rich in vitamin D, such as canned salmon and red trout, cream, canned tuna (soaked in oil), eggs, stewed chicken liver, roasted lamb liver, etc.
Outdoor activities, as long as the human body receives enough sunlight, the body can synthesize enough vitamin D;
Except fortified foods, the content of vitamin D in natural foods is usually low. Animal foods are the main sources of natural vitamin D in non-fortified foods, such as marine fish and fish eggs with high fat, animal liver, egg yolk, cream and cheese, while lean meat, milk and nuts contain trace amounts of vitamin D, while vegetables, grains, their products and fruits contain little or no vitamin D activity.
Extended data:
Vitamin D deficiency can lead to rickets in children and rickets in adults. Rickets mostly occurs in infants, mainly manifested as neuropsychiatric symptoms and changes in bones. Neuropsychiatric symptoms are hyperhidrosis, night terrors and irritability. The changes of bones are related to age, growth rate and the degree of vitamin D deficiency.
Osteomalacia and beading of ribs may occur. Osteomalacia mostly occurs in adults, especially in pregnant women and frail elderly people. The most common symptoms are bone pain, muscle weakness and bone tenderness.
1, do more physical exercise: exercise can make muscles pull each other, strongly stimulate bones, strengthen blood circulation and metabolism, reduce calcium loss, delay bone aging, and at the same time help the human body absorb calcium in the diet.
2, more sun exposure: ultraviolet rays can promote the synthesis of VD in the body and facilitate the absorption of calcium. But ultraviolet rays can't penetrate the glass, so you can't sunbathe through the glass. Or use ZZ-2 ultraviolet therapeutic instrument to irradiate the skin to promote the absorption of calcium.
3, eat a good breakfast: the human body has the strongest ability to absorb calcium in the morning.
References:
Baidu encyclopedia-vitamin d? Baidu encyclopedia-calcium