Solam, a researcher of vitamin D and a former professor of Southwest Medical College in the United States, revealed that if the skin is red in the sun, the human body will synthesize 20,000 international units of vitamin D. However, the skin becomes red and swollen in the sun, which is not conducive to skin health.

Therefore, while protecting the skin, if you want to get vitamin D safely by sunbathing, you should go outdoors every morning 10 to 2 pm, and let your hands, feet, arms and legs (about 25% of all skin) sunbathe for 2-3 times, and the time should be controlled at 25-50% of the time needed to make your skin red, so that you can get 800-65438+.

2. Salmon and egg yolk are rich in vitamin D.

The higher the concentration of vitamin D in blood, the higher the frequency for adults to eat foods rich in vitamin D, such as mackerel, anchovies, seafood, milk and dairy products. The frequency of early intake in the elderly is higher. To get 1000IU of vitamin D through food, you need to take 10 egg yolk, 300g salmon or 10 cup of milk respectively.

If you only supplement vitamin D through food, you need to eat a lot of food. The combination of sun exposure and intake of seafood, eggs and dairy products can fully supplement vitamin D.

Extended data

Main physiological functions of vitamin d

1, improve the absorption of calcium and phosphorus in the body, and make the plasma calcium and phosphorus levels reach saturation;

2. Promote growth and bone calcification, and promote dental health;

3. Increase the absorption of phosphorus through intestinal wall and the reabsorption of phosphorus through renal tubules;

4. Maintain the normal level of citrate in blood;

5. Prevent the loss of amino acids through the kidneys.

People's Network-Three things that need to be done correctly to supplement vitamin D deficiency.