The Best D-fense for Your 健康

Called the sunshine vitamin because your body manufactures it from sunlight, vitamin D is vital for strengthening bones, proper cell growth and even bolstering the immune system.

The benefits of vitamin D are many and include promoting the absorption of calcium, which is essential to bone strength. It’s particularly important for older adults, 尤其是女性, who are at greater risk for developing osteoporosis.

除了 to promoting healthy bones, this important nutrient has been found to provide protection against several other conditions — and may even play a role in their treatment. 这些包括:

• Bone fractures in older adults, often caused by falls
• 抑郁症
• 糖尿病
• 心 disease and high blood pressure
• Infections and immune system disorders
• 一些类型的 癌症, such as colon, prostate and breast 癌症s

A good deal of attention has also been paid to the benefits vitamin D provides to overall immune function and health. Studies have shown that vitamin D deficiency is associated with increased susceptibility to infection and the body’s ability to fight illness.

阅读更多: Give Your Immune System a Boost

How to Get Your Daily Dose of Vitamin D

There are several ways you can get the vitamin D you need.

Let the sunshine in. Your body produces vitamin D through exposure of bare skin to sunlight, which can sometimes be difficult this time of year. If you’re not getting enough sun, it probably means you aren’t getting enough vitamin D either.

Get at least 10-15 minutes of sunlight several times a week. If you’re going to be out much longer than that, you’ll want to use sunscreen.

You can track how much sunlight is available during the day, and how much vitamin D your body can rack up, with the D-minder app, which can be downloaded from the App Store or Google Play.

Put the “D” in diet. While spending time outside is the best way to boost vitamin D levels, adding certain foods to your diet can help, 太. This diet includes fatty fish, 比如三文鱼, 金枪鱼和沙丁鱼, as well as egg yolks, 蘑菇, 奶酪, red meat and beef liver.

除了, you can find many foods, including dairy products, 果汁和谷物, that have been fortified with vitamin D.

Take your vitamins. For many people, taking a vitamin D supplement may be the best way to ensure adequate intake. This is especially true for those who eat a vegetarian or vegan diet.

Supplementation is a safe and effective way to treat vitamin D deficiency. How much you need will vary based on your age and health condition, so you should talk to your provider.

If you’re low in vitamin D, you probably won’t have any symptoms, though fatigue and muscle and bone pain could be a red flag. If you often become sick, especially with colds or the flu, low vitamin D levels may be a contributing factor. And even depression has been linked to low levels of vitamin D.

阅读更多: 9 Symptoms to Never Ignore

Your provider can check your vitamin D levels with a simple blood test. The good news is that vitamin D deficiency is easily treatable.

Find a provider who can identify vitamin D deficiencies and other problems that could affect your health. These providers are accepting new patients.