Eating foods that contain vitamin D can help build immunity, but should be taken in the right amount for each age, not too much or too little, along with eating a variety of foods that are beneficial for maintaining health and maintaining various measures.
Vitamin D is an important nutrient that helps build strong bones and teeth. It also plays a role in boosting the body’s immune system. Food sources that contain vitamin D can be found in many types, such as fatty fish such as salmon, tuna, and sardines, as well as other foods such as mushrooms, liver, and egg yolks. Choosing to consume foods that contain vitamin D regularly will help the body get the nutrients it needs to support overall health.
Dr. Suwanchai Wattanayingcharoenchai, Director-General of the Department of Health, revealed that from the situation of COVID -19, in addition to following various measures such as wearing a mask when leaving the house or staying at home, washing hands frequently, ufabet https://ufabet999.app keeping a distance, and working from home (Work From Home), choosing to eat good, nutritious food that is high in protein and vitamins will help create good health for the body.
What is Vitamin D?
Vitamin D, or the “sunshine vitamin,” is a fat-soluble vitamin that is essential for the body to help absorb calcium and phosphorus and promote strong bones and teeth. In addition to this primary role, vitamin D has also been shown to help reduce the growth of cancer cells, control infection, and reduce inflammation, making it important for the immune system and overall health.
Sources of Vitamin D
The body can get vitamin D from various sources, such as foods that are rich in vitamin D, such as salmon, herring, and egg yolks. However, eating it alone is often not enough for most people, as the production of vitamin D from sunlight allows the body to fully utilize this vitamin. There are two main types of vitamin D:
- Vitamin D2 (Ergocalciferol) – derived from plants and fungi.
- Vitamin D3 (Cholecalciferol) – Found in animals and the human body, vitamin D3 is more effective than vitamin D2 at increasing blood levels of vitamin D.
Foods that contain vitamin D
Vitamin D is a vitamin that helps build immunity and is often found in these foods.
- Nile Tilapia
- Red tilapia
- carp
- Salmon
- Mackerel
- Canned tuna
- yolk
- liver
- Milk
- mushroom
Appropriate amount of vitamin D for age group
The appropriate amount of vitamin D per day for each age group is:
- Children 6–12 months of age should receive 10 micrograms per day.
- Ages 1-70 years should receive 15 micrograms per day.
- Elderly people over 70 years of age should receive 20 micrograms per day.
Health benefits of vitamins
- Nourishes bones and muscles – Helps control calcium and phosphorus levels, strengthens bones and muscles, reduces the risk of fractures in the elderly, and helps prevent falls.
- Boosts immunity – Helps control inflammation and supports the fight against germs, reducing the risk of infectious diseases such as pneumonia and COVID-19.
- Cardiovascular Health – There is a link between vitamin D deficiency and cardiovascular disease, but more research is needed.
- Boosts mood and mental health – Vitamin D stimulates the production of serotonin, which helps reduce depression and anxiety.
- Bone development in children – reduce the risk of rickets in children and soft bones in adults
Dangers of getting too much vitamin D
If you get too much vitamin D, it can also affect your body. This condition is called vitamin D toxicity , which is dangerous for growing children. In some cases, when the symptoms are severe, you may die from organ failure.
Dangers of getting too little vitamin D
However, if the amount is too low or there is a lack of vitamin D, it will result in rickets in children and rickets in adults, seizures or tooth decay, and it may also make it easier to get a viral infection in the respiratory tract. And when infected, the body’s mechanism to eliminate the virus in people with enough vitamin D is better than people who lack vitamin D.