Vitamin D is called the sunshine vitamin, and our life can't leave the sunlight, so we can see that vitamin D is also a kind of vitamin that the human body must have. So is vitamin D really so important? How do we supplement vitamin D in the end? Is it more than good? With these questions, we followed the nutritionist to interpret the secrets of vitamin D. What is Vitamin D Vitamin D is a family of steroid derivatives that are fat-soluble vitamins that have anti-rickets effects. At present, at least 10 kinds of vitamin D are found, but among the vitamin D family members, the most important are vitamin D2 and vitamin D3. They have the following three characteristics: it exists in some natural foods; after being exposed to ultraviolet rays, the plants Ergosterol produces vitamin D2, and human skin contains a substance called 7-dehydrocholesterol that can be converted to vitamin D3. Because the two have the same effect on the human body and the same mechanism of action, this is called vitamin D. The role of vitamin D The well-known role of vitamin D is to help calcium and phosphorus absorption, prevent rickets and cartilage disease, and the latest research shows that vitamin D has an enhanced effect on the immune system. It is precisely because the ultraviolet radiation in the sun can be transformed into vitamin D in the skin by 7-dehydrocholesterol, which means that there is a "solar solar calcium supplement". Vitamin D deficiency: 1. Rickets. Vitamin D deficiency, bone can not be normal calcification, soft, easy to bend, deformity, while affecting the function of nerves, muscles, hematopoiesis, immune and other tissues and organs, more common in infants and young children. 2. Osteomalacia. The disease is dominated by adults, especially pregnant and lactating women and the elderly. Its performance is osteomalacia, easy to fracture, bone pain, muscle weakness, increased activity, if severe osteoporosis caused by osteoporosis, spontaneous or multi-line fracture. Vitamin D excess: If only through the dietary sources of vitamin D is generally not excessive, but vitamin D is a fat-soluble vitamin, is not easily excreted, if excessive intake of vitamin D supplements or fortified vitamin D food, there may be excessive vitamin D And the possibility of poisoning, vitamin D poisoning can appear anorexia, vomiting, headache, lethargy, diarrhea, polyuria, joint pain and diffuse bone demineralization. The recommended amount of vitamin D According to the latest edition of the “Reference intake of dietary nutrients among Chinese residentsâ€, the reference intake of some people has increased. The daily reference intake of vitamin D in people of all ages is as follows: Vitamin D reference intake age Chinese residents dietary guide New DRIs 0~10 10 10 11~49 5 10 50~ 10 10 Early pregnancy 5 +0 Mid-pregnancy 10 +0 Late pregnancy 10 +0 wet nurse 10 +0 Note: + indicates an additional amount based on the reference value of the same age group. The source of vitamin D In daily life, there are two sources of vitamin D: Sunbathe For infants, Jinbao House’s face and forearm can be prevented from suffering from vitamin D deficiency 2 hours outdoors daily. happened. When children and young people come into contact with the sun 2-3 times a week for short-term outdoor activities, they can meet the needs of vitamin D. For the elderly, due to the weaker ability of the skin to synthesize vitamin D, the clothes are worn more, encouragement Elderly people are exposed to sunlight in the morning or afternoon of spring, summer and autumn to prevent vitamin D deficiency. 2. Food sources Animal foods are richest in fish liver and fish oil, followed by eggs, milk beef, butter and saltwater fish. The vitamin D content in food is low. For those who have insufficient intake of vitamin D, vitamin D supplements can be given in order to prevent vitamin D deficiency. Vitamin D health food The products currently on the market mainly include cod liver oil, vitamin AD drops, vitamin D3 sugar pills, and multivitamin tablets. Cod liver oil and vitamin AD drops, both containing vitamin A and vitamin D focus on vitamin D supplementation, mainly for the prevention of rickets. The supplemental product of single vitamin D is generally supplemented with vitamin D3, vitamin D3 sugar pills, and is only a single supplement to a single vitamin. Multivitamin tablets are compound preparations of multivitamins. In general, people do not have a single deficiency of vitamins because vitamins have a synergistic effect. Therefore, compound vitamin tablets are beneficial to the comprehensive supplementation and health care of vitamins. Tips It is not advisable to take more than 25 micrograms daily, as the daily supplementation of 25 micrograms of vitamin D may lead to hypertension, early arteriosclerosis, degeneration of bone, calcium deposits in the muscles and soft tissues, and kidney damage. Daily intake of vitamin D should be less than 20 micrograms for pregnant and lactating women. Those who are taking antacids containing magnesium and thiazide should not take vitamin D. When any group of people supplements vitamin D with drugs or health foods, they must be prescribed by doctors. Do not overdo it to prevent vitamin D poisoning.
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