Thursday, September 11, 2014

ព័ត៌មានជំនួយសម្រាប់ការទទួលបានវីតាមីន D គ្រប់គ្រាន់ (Tips for getting enough vitamin D)

Vitamin D is important for bones, muscles and overall health. It is made in our bodies through a series of processes that start when our skin is exposed to the sun’s ultraviolet (UV) radiation.

UV radiation from the sun


UV radiation from the sun

UV radiation from the sun is the best natural source of vitamin D, but too much sun exposure can increase your risk of skin cancer. A balanced approach is required to ensure some sun exposure for vitamin D while minimizing the risk of skin cancer.

Consult your Doctor


Speak to your doctor if you are at risk of low vitamin D. 

You might be at risk of low vitamin D if you have naturally very dark skin, get little or no sun exposure, have a medical condition that affects vitamin D metabolism, or take certain medications (for example, those that increase the breakdown of vitamin D). Breastfed babies who fall into the above categories, or have mothers with low vitamin D, can also be at risk.

Regular exercise


Exercise daily. 

Regular exercise assists with production of vitamin D.

Food rich in Calcium

Consume enough calcium. 

Vitamin D and calcium work together to make your bones strong. Make sure you get enough calcium by including a selection of dairy products, leafy vegetables, fish, tofu, Brazil nuts and almonds in your diet. 

Foods rich in Vitamin D
Consume foods rich in vitamin D. 

Good sources include eggs, liver, and fatty fish such as mackerel, herring and salmon. Some margarines and low-fat milks have added vitamin D. Food, however, only makes a small contribution (approximately 10 per cent) to the body's overall vitamin D levels and it is difficult to get enough vitamin D from diet alone.


Vitamin D Supplement

Consult your doctor before taking supplements. 

Vitamin D supplements may be helpful for some people, but you should speak with your doctor first and take them strictly as directed.

Source: Better Health Channel "10 tips for getting enough vitamin D"


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