Physicians pointed out that every 100 grams of saury contains 19 micrograms of vitamin D. Vitamin D can help calcium absorption and maintain bone health. (The picture is taken from photoAC)
[Health Channel/Comprehensive Report]If you want to have good bones, you will first think of calcium supplementation, but in addition to calcium, vitamin D is also very important. Yan Kelun, an orthopedic physician at Taichung Guangtian Hospital, said that vitamin D can help calcium absorption and maintain bone health. It is recommended to take mushrooms, salmon, saury, duck, dairy eggs and other foods to supplement vitamin D. In addition to diet, exposure to the sun for about 15 minutes can also allow the body to produce enough vitamin D.
Yan Kelun’s Facebook fan page “Warm nagging Physician Yan Kelun from Guangtian Orthopedics Department in Taichung｜Qingshui Shalu, Dajia, Haixian｜Spine and Joint Osteoporosis Specialist- Bone and Muscle Chinese and Foreign“The article said that using basketball as a metaphor, vitamin D is like a point guard, and his “assists” have an important impact on calcium absorption. In addition to helping calcium absorption and maintaining bone health, vitamin D has many benefits for the human body, such as helping to enhance immunity and prevent various diseases.
Yan Kelun said that if you want to supplement vitamin D and maintain bone health, you can refer to the following 4 methods of supplementing vitamin D (the vitamin D content in the following foods is calculated per 100 grams).
●Mushrooms:Green vegetables and mushrooms are also good choices for vitamin D supplementation. For example, black fungus contains 49.2 micrograms of vitamin D, dried shiitake mushrooms (sun-treated) contain 16.8 micrograms, and fresh shiitake mushrooms contain 2.1 micrograms.
●Meat and Seafood:Salmon, saury, tilapia, duck, pork liver, etc. are all foods rich in vitamin D. Salmon contains 22 micrograms of vitamin D; saury contains 19 micrograms of vitamin D; tilapia contains 11 micrograms of vitamin D; duck meat contains 3.1 micrograms of vitamin D; pork liver contains 1.3 micrograms of vitamin D.
●Milk and eggs:Whole milk powder (the amount to make 4 cups of milk) contains 9.5 micrograms of vitamin D, while eggs contain 1.6 micrograms.
●Sun exposure:Exposure to the sun for about 15 minutes allows the body to make enough vitamin D. However, be careful when it’s hot and be careful not to get sunburned or heatstroke.
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