With the onset of winter, the hours of daylight decrease, and people may face the challenge of not having enough sunlight. Sunlight is the body's natural synthesis of vitamin D, which is essential for bone health and the proper functioning of the immune system. This article will look at whether additional vitamin D intake is needed in winter to make up for lack of sunlight, and what are the foods rich in vitamin D.
In winter, due to the cold weather, people tend to spend less time outdoors, resulting in less exposure to sunlight. Ultraviolet rays from sunlight activate 7-dehydrocholesterol in the body, which in turn synthesizes vitamin D. Therefore, the lack of sunlight in winter may affect the body's natural synthesis of vitamin D.
Vitamin D is essential for calcium absorption and bone health. Vitamin D deficiency can lead to bone problems such as osteomalacia and osteoporosis. In addition, vitamin D is also involved in regulating the normal function of the immune system and plays an important role in fighting infections and maintaining immune balance.
During the winter months, it is a wise choice to increase vitamin D intake in order to compensate for lack of sunlight. Here are some foods rich in vitamin D:
Fatty fish: Fatty fish such as salmon, salmon, cod, etc., which are high in fat, are good for vitamin D**. Not only are these fish rich in healthy fats, but they also provide a rich source of vitamin D.
Egg yolks: Egg yolks are rich in vitamin D. Adding hard-boiled eggs to breakfast is an easy and delicious way to consume them.
Dairy: Milk, yogurt, and cheese are common dietary vitamin D**. In addition to providing protein and calcium, these dairy products also help to supplement vitamin D.
Mushrooms: Air-dried mushrooms contain a certain amount of vitamin D, making them a suitable option for vegetarians.
Oranges and orange juice: Some oranges and orange juice are fortified and contain additional vitamin D. During the winter months, choosing orange juice that is rich in vitamin D can help increase your intake.
To better meet your vitamin D needs, you can also consider eating fortified foods rich in vitamin D, such as breakfast cereals, plant-based dairy products, etc.
Excessive vitamin D intake can also have negative effects, so it is important to adjust your diet in moderation. In winter, by making smart food choices, we can better protect bone health, maintain the immune system, and make winter life healthier and better.
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