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The best 7 vitamin D foods for sunshine



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[pixabay]

Vitamin D helps the body absorb calcium and reduces the risk of chronic diseases such as obesity, heart disease, osteoporosis and cancer, and reduces the risk of mental illnesses such as depression.

Unlike other vitamins, vitamin D can be obtained by tanning. Since about 10% of vitamin D is not met by tanning, it should be supplemented with food. You should eat more, especially in winter when it is difficult to sunshine. Adequate vitamin D intake in Koreans is 10 µg daily and 15 µg daily for those over 65 years.

The 20th century cited the Korea Food Forum Forum & # 39; Eating Well & # 39 ;, a food medium in the United States, and introduced representative vitamin D foods. The vitamin D foods selected by the forum include eggs, sardines, tuna cans, salmon, vitamin D fortified yogurt, vitamin D fortified milk and vitamin D fortified orange juice.

Vitamin D is known to be the most deficient vitamin for Korean. In particular, middle-aged women often suffer from vitamin D deficiency. The number of women in the 40s and 50s who have taken the hospital for "vitamin D deficiency" has recently increased. According to the National Health Insurance Corporation, the number of patients with vitamin D deficiency increased by 3.8 times and 4.2 times in 2013-2017.

The number of people with vitamin D deficiency increased from 9 8277 2013 to 9.14 2017. Vitamin D deficiency is most common in the 50s, followed by the 40s and 60s. Elderly people in the 40s and 60s account for two thirds of all patients. In particular, female patients are 3.7 times more than men. Eight out of 10 Korean women claim to have a potential vitamin D deficiency.

Vitamin D deficiency is not a serious illness. Initially, there are no symptoms. However, prolonged deficiency remains in bone density, resulting in osteoporosis, cracks and muscle weakness.

Vitamin D deficiency can be determined by blood tests. In general, if the vitamin D in the vitamin is less than 20 ng / ml deficiency, 30 ng / ml or more is considered sufficient. Patients with vitamin D deficiency may be prescribed vitamin D supplements of 800 to 1000 units (IU) per day. Sunbathing also helps. You can synthesize the necessary amount of vitamin D by sunbathing twice a week with your arms and legs exposed, 20-30 minutes between 10am. 15 and 15, when the sun is strong. But during these winters, the amount of sunlight is low and the skin is difficult to detect, making natural synthesis difficult.

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[건강보험공단]

It is time for food intake to become important. The representative food rich in vitamin D is eggs. A large egg contains 10% of the daily vitamin D requirement. The team at the Food and Nutrition Division of the Korea Rural Development Administration, Choi Yong-min, analyzed the vitamin D content of 698 species of Korean zombie food in 2018, and the highest food was eggs. In particular, the egg yolk had the highest vitamin D content of 44.7 µg per 100 g.

Sardines, a kind of blue fish, are also rich in vitamin D. Two packs of sardines provide 12% of the daily vitamin D need. Sardines also contain more omega-3 fats than salmon and tuna.

Canned tuna is also high in vitamin D. Eating 3 grams (about 85 grams) of canned tuna supplements almost 40% of your daily vitamin D needs. Can tuna is also an excellent source of protein and selenium.

Salmon is also a fish rich in vitamin D. Some salmon species provide only 112% of the daily recommended amount of vitamin D for just three ounces. Salmon is also a good source of omega-3 fats that are good for brain, heart and skin health.

Foods that have been fortified (added) to certain foods can also be good sources of vitamin D. In developed countries, foods fortified with vitamin D are often available in milk, yogurt and orange juice. Milk and yogurt are rich in calcium, so it fits well with vitamin D, which helps calcium absorption. Not all orange juice brands add vitamin D, but there are products in the US that provide 34% of the recommended daily amount of vitamin D per cup.
By Esther Reporter etoile@joongang.co.kr



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