Vitamin D food: Fish rich in fat. Fish rich in fat is the best source of vitamin D. These fish include: salmon, trout, mackerel, tuna, eel and so on. In addition, you can also get omega-3 fatty acids that are good for heart health. Canned tuna. Not only fresh fish can get vitamin D, but also canned products, such as canned tuna and sardines, are rich in vitamin D, and the price is much cheaper than fresh fish. Mushrooms. Just like the human body, mushrooms can also produce vitamin D, but most mushrooms grow in dark places, so they do not contain vitamin D, but when exposed to ultraviolet rays, they will promote the production of vitamin D.
In our usual diet, vitamin D and vitamin A actually exist. As long as we eat well at ordinary times, most of the nutrition will be supplemented. The reason why some children are not tall is mainly because of unreasonable diet. Parents may think that children who eat big fish, big meat and pigs every day will grow taller. Actually, this is very incorrect. Generally, green vegetables are rich in vitamin D. Eating meat alone may not promote bone growth.
Generally speaking, can vitamin D promote bone growth?
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.
Effect of vitamin D deficiency on health
Lack of vitamin D can cause rickets, hand and foot convulsions and rickets.
Long-term excessive intake of vitamin D(5000IU) will cause hypercalcemia and hypercalcemia. It is characterized by anorexia, excessive thirst, nausea, vomiting, irritability, weakness and diarrhea. In severe cases, it will die due to calcification of kidney, heart and aorta.
Generally speaking, can vitamin D promote bone growth? I believe you already know the answer through the following introduction! Vitamin D is good for the spleen. Lack of vitamin D will do great harm to people's health and even affect the development of bones. Therefore, we must maintain vitamin D at ordinary times and eat more foods rich in vitamin D. ..
How should babies supplement calcium and vitamin D?
1, first understand the effects of calcium and vitamin D on human body.
Calcium is an important part of human body, accounting for 1.5 ~ 2% of human body weight, of which 99% is in bones and teeth. Calcium plays an important role in vitamin nerve excitability, blood coagulation, muscle contraction and relaxation, gland secretion and activates many enzymes. Calcium is mainly regulated by parathyroid hormone, calcitonin and 1.25-(OH)D3. The absorption of calcium also needs some phosphorus, and phosphorus deficiency will also affect the absorption of calcium.
Vitamin D mainly works with parathyroid gland to keep blood calcium level stable. It is one of the important regulators of calcium and phosphorus metabolism, which is necessary for normal bone mineralization, muscle contraction, nerve conduction and all cell functions in the body. At the same time, vitamin D also has immune regulation function, which can change the body's response to infection.
2. Do you need to supplement calcium and vitamin D in infancy?
The answer is yes, infancy is in a period of rapid growth and development, and the demand for vitamin D is relatively large. The content of vitamin D in breast milk is relatively low. Vitamin D can be supplied through diet or synthesized through skin contact with sunlight. If the baby is short of calcium and vitamin D at the same time, osteomalacia and rickets will occur, which are manifested as sweating and hand-foot convulsions. Osteomalacia will occur for a long time, leading to table tennis head, rib eversion, beads, bracelets, X or O legs.
4 foods rich in vitamin d
1, salmon
According to the data of American Natural Health Alliance, salmon has the highest vitamin D content among all natural foods. In addition to salmon, tuna is also rich in vitamin D, whether fresh, frozen or canned, the content is very high.
2. Milk
Linus. Lin Bao Institute of Nutrition found that both whole milk and skim milk contain natural vitamin D, and vitamin D is added to many milk on the market.
Step 3: eggs
Linus. Lin Bao Institute of Nutrition found that eggs are a powerful nutrition bank. Egg yolk contains a lot of vitamin D, and there are many high-quality protein in protein.
4. Mushrooms
A new study in the United States found that vitamin D of round white mushrooms increased four times after being irradiated by ultraviolet rays for several hours. Let the mushrooms bask in the sun before eating!
5. Shrimp
According to the data of National Natural Nutrition Database of USDA, shrimp is rich in omega-3 fatty acids and protein, but low in fat and calories.
Tip: All the above foods are delicious. Pay attention to the collocation of nutrition. Taking too much vitamin D is not a good thing. Bian Xiao suggested that everyone must eat reasonably.
5 the role of vitamin d
Vitamin D can promote the absorption of calcium in small intestine, and its metabolites can promote the reabsorption of phosphorus and calcium in renal tubules, increase the concentration of calcium and phosphorus in human plasma, or maintain and regulate the normal concentration of calcium and phosphorus in plasma.
When vitamin D is deficient, people's ability to absorb calcium and phosphorus decreases, and calcium and phosphorus cannot be deposited in bone tissue, which hinders osteogenesis.
In infants and children, the above situation can make the newly formed bone tissue and cartilage matrix unable to mineralize, thus causing bone growth disorder, which is called rickets.
One consequence of poor calcification is that the bones of rickets patients are abnormally loose, and the characteristic deformity of the disease is caused by the load and tension supporting gravity.
In adults, vitamin D deficiency can lead to osteomalacia or adult rickets, which is most common when calcium demand increases, such as pregnancy or breastfeeding.
This disease is characterized by a general decline in bone mineral density. It is different from osteoporosis, where the skeleton is abnormal because it contains excessive uncalcified matrix.
However, obvious skeletal deformities can be seen in the late stage of the disease.