If you think about it, vitamin D is very amazing – our skin actually removes it from the sun. In fact, vitamin D is the only vitamin that our bodies can synthesize in large quantities of energy from our planet’s main star.
This unique vitamin is essential for all kinds of body functions, especially to help maintain a strong skeleton. But not just this: The lower levels of vitamin D have been linked to everything from sadness to cancer, so it is safe to say that “sunny vitamins” are very important.
However, most of us are not enough. In the United States alone, about 40 % of people have vitamin D deficiency. Although it is possible to get vitamin D from a handful of foods, the real culprit is really lacking sun exposure.
He said, we all know that it is not always easy to get enough sun – especially in the winter. And, since too much sun exposure pose other risks, it is also not a good idea to give up the rays only. Instead, it is important to make sure that we are doing everything possible to achieve our vitamin D levels in a potential health ways.
Below, take a look at five tasks to avoid this winter and beyond vitamin D deficiency.
1. Add magnesium
Magnesium is essential to properly metabolizing vitamin D and transmitting it to the blood. “Nutrients usually work in a coordinated manner, absorbing the intestines and, resulting in the availability of other nutrients, to a certain extent, the intestinal absorption, according to a recent report by the National Library.” “Magnesium helps activate vitamin D, which helps regulate calcium and phosphate homeostasis to affect bone growth and care.” In other words, magnesium deficiency can increase vitamin D deficiency, so make sure you are getting enough.
2. Eat vitamin D rich diet
This may seem basic, but adding foods that have high levels of vitamin D can help if your levels are low. Nutrients are soluble in fat, which means that when eaten with something like dairy, it is best absorbed. Fill your plate with food items such as salmon and rainbow. Full -fat dairy like milk and yogurt; And strong foods like orange juice and grain (Note from Margaks: My favorite is purely Elizabeth grain, which contains both fiber and vitamin D while gluten free.)
3. Stay permanent
If you are upset about vitamin D deficiency, it can lure more than 100,000 IU IU for a high single dose in the form of ampol. However, it seems that it seems less effective to maintain a permanent blood level during a long period of long -term, rather than taking a small dose of 800 to 2000 IU daily. Instead, the mega dose should be specified for severe reduction cases and it should be suggested by a doctor.
4. Take a supplement with eating your vitamin D
Vitamin D is a fat -soluble vitamin, which means it dissolves in lipids. This is why it is commonly presented in the formation of oil. To improve its absorption, it is better to take your supplement with food that is full of healthy fats, such as Aukado, seeds, nuts, mackerels, sardines and salmon. Some studies also show that it is better to take it with the largest meal of your day to maximize its benefits.
4. Add vitamins
Vitamin D is included in bone metabolism, especially in the absorption of the intestinal calcium and indirect phosphorus. Vitamin, another fat -soluble vitamin, also plays a role in the health of the bone as it promotes calcium binding in the bone. It also works in harmony with vitamin D: “Together, animals and human studies show that the maximum number of vitamin D and vitamin is beneficial for bone and cardiovascular health with the help of genetic, molecular, cellular, and some human studies.”
5. Morning exposure
If you are not in the morning, this may not be for you – but studies show that in the morning sunlight first (or before 10am) will help your body arranged to promote vitamin D as well as promote your circidine rhythm. Factors that you should keep in mind: weather, your skin tone, and where you live in connection with the equator. It should also be noted that this is not a reason to abandon sunscreen, which is needed to protect free radicals and prevent skin cancer.
6. Get a regular blood test
If you have vitamin D deficiency, is the only real way to know? Get blood tests. This will help you get a sense of your baseline, eliminate estimates and do the best. (For records, the level of more than 30 NG/ML is considered more and more.)
