Vitamin D is also called ” sunshine vitamin”. Adequate vitamin D is indispensable for strengthening bones, teeth, muscles and preventing chronic pain and cancer. Not only that, the study also found that vitamin D deficiency may lead to weight gain.
The National Institutes of Health estimates that about 1 billion people worldwide lack vitamin D. Then, if you sit at the sunny window for a while every day, can you make up for the ” sunshine vitamin”?
Women with vitamin D deficiency are more likely to gain weight
The Kaiser Permanente Center tracked more than 4,600 women over 65 years of age in inside over five years. It found that women with low vitamin D levels accounted for 78%, and they were usually overweight.
Over the past five years, women with low vitamin D levels gained an average of 8.4kg, while women with normal vitamin D levels gained an average of 7.4kg .. In other words, women with low vitamin D levels gain an average of 1 kilogram more.
The results of the study were published in the 2012 Journal of Women’s Health.
Dr. Erin LeBlanc, research author, endocrinologist and researcher, said: ” this study is the first to show that women with low vitamin d levels gain more weight. although they only gain 2 pounds (1 kilogram) in 5 years, they will gradually accumulate over time.”
LeBlanc said that the main source of vitamin D is sunlight, and as the activities of contemporary people move indoors, persistent vitamin D deficiency may lead to weight gain.
Previous studies have found that older women need to take higher doses of vitamin D to maintain strong bones and prevent fractures. However, the study found that 80% of the elderly women have insufficient vitamin D level, which is enough to arouse the general attention of the elderly.
Researchers also stressed that many experts agree that most adults have vitamin D deficiency.
In the United States, a 2011 study showed that 41.6% of adults were deficient in vitamin D intake. In Taiwan, the 2006-2008 national nutrition survey (NAHSIT) showed that the proportion was 66.2%. A survey of the elderly population in Beijing and Shanghai in 2009 showed that only 14% of the population reached the normal level of vitamin D.
The most natural and effective vitamin D supplement is to bask in the sun at noon
Vitamin D is called ” sunshine vitamin” because when sunlight hits the skin, cholesterol in the body can be converted into vitamin D. Specifically, ultraviolet B (UVB) in sunlight activates cholesterol in skin cells, thus naturally synthesizing vitamin D.
It is very important that UVB cannot penetrate through the glass, so people who sit in the sunny window will also have the problem of vitamin D deficiency.
To maintain the normal level of vitamin D in blood, try to bask in the sun for 10 to 30 minutes outdoors at noon. Sun exposure two or three times a week is sufficient for the body, and more exposure is better.
Michael Holick, an expert in vitamin D at Boston University Medical Center and director of the Center for Daylight Therapy and Skin Research, said that UVB rays can enter the atmosphere only in the middle of the day, that is, between 9 a.m. and 4 p.m. and 5 p.m., to help the human body synthesize vitamin D.
The darker the skin color, the farther away the residential area is from the equator, and the longer it takes to bask. Expose your skin as much as possible during sun exposure. Do not apply sunscreen first, but remember to wear sunglasses to reduce the risk of cataract and eye inflammation.
If you plan to stay in direct sunlight for a while, you should apply sunscreen in time to avoid sunburn or increase the risk of skin cancer.
People living in high latitudes may need to take vitamin D supplements and eat more food rich in vitamin D in winter when the sunshine is insufficient due to weak ultraviolet rays received from sunlight.
Supplement foods rich in vitamin D
Besides sun exposure, the human body can absorb about 10% ~ 20% of the required vitamin D by food intake. Natural vitamin D is divided into D2 and D3. The effect of vitamin D3 is 3 to 10 times that of vitamin D2, so vitamin D should be supplemented, preferably vitamin D3.
Many animal foods are rich in vitamin D3, including cod liver oil, fatty fish, beef liver, egg yolk, fortified dairy products, etc. Most milk produced in the United States contains about 100 international units of vitamin D per cup.
Fatty fish are mainly marine fish, including salmon (salmon), sardines, tuna, Pacific saury, swordfish, etc., as well as freshwater species such as tilapia.
It should be noted that pregnant and lying-in women and infants should eat marine fish carefully. Some doctors also pointed out that farmed salmon is seriously polluted and is prone to various diseases. The cultured tilapia has high content of long-chain Omega-6 fatty acid and is easy to cause inflammation. It is better not to eat it.
Vitamin D2 is present in vegetable foods. The content of Auricularia auricula per 100g is nearly 2,000 International Units (IU); Sun-baked dried mushroom also has 672 units per 100g. In addition, you can also eat more algae, grain and soybeans.