How to supplement vitamin D for the body

Diet

The diet needs to be diverse in groups of substances such as protein, carbohydrates, vitamins and minerals. Many foods contain vitamin D. For example, an egg yolk has about 18-35 IU of vitamin D. Mushrooms are the richest in vitamin D because they are exposed directly to sunlight during their growth. They are also rich in antioxidants, support body functions, and are good for heart health and people with diabetes.

The vitamin D content in tuna, sardines, and mackerel helps the body absorb and retain calcium and phosphorus, which are important for building strong bones. Typically, wild fish contain higher levels of protein and vitamin D.

Orange juice also contains this vitamin, everyone should drink pure drinks, without added sugar, drink on a full stomach to avoid hunger. In addition to calcium, milk and dairy products provide important vitamin D for the development of healthy bones.

One cup (237 ml) of soy milk has 99 to 119 IU of vitamin D. This is a good food for vegetarians to add to their daily diet to help their body get enough nutrients. Some cereals and instant oatmeal are also fortified with vitamin D.

Sunbathing

Each person can sunbathe for 5-30 minutes a day to help the body synthesize vitamin D. The time to sunbathe should be from 10am to 3pm every day. On cloudy days, there is less sunlight, so people can increase the time to sunbathe.

Sunlight increases the risk of skin cancer if the body is exposed to sunlight for too long, especially during strong sunlight without protecting the skin. Everyone should apply sunscreen about 30 minutes before going out, ensuring to limit burning, redness or tightness, dryness for the skin.

Food supplements

People who do not get enough vitamin D from diet and exposure to sunlight may need to see a doctor, need medication or supplements. Consumers should prioritize products with clear origins from reputable brands, clearly check the expiration date and ingredients.