If you had to take only one supplement... many doctors would choose to take 'this' one.

If you had to choose only one supplement to take?

What is your choice?

Among various nutritional supplements, many doctors say they would choose to take only vitamin D. [Photo=Clipart Korea]

 

 

Now, multivitamins are essential, and we live in a flood of supplements including omega-3 and calcium. However, there is a nutrient that is commonly deficient among Koreans. The most deficient nutrient among Koreans, with 87% of men and 93% of women lacking it, is 'Vitamin D.' Among various supplements, many doctors say they would choose to take only Vitamin D. Especially in winter, the amount of Vitamin D that can be produced through sunlight decreases. We explore foods rich in Vitamin D and their benefits.

 

Vitamin D intake through fish such as salmon, tuna, and mackerel

 

To intake vitamin D, fatty fish such as salmon, tuna, and mackerel are the best sources. Small amounts are also found in beef liver, cheese, and egg yolks. Mushrooms contain it as well, and exposing them to ultraviolet light increases their vitamin D content. Many vitamin-fortified foods such as milk, cereal, orange juice, yogurt, margarine, and soy milk are also available on the market.

 

If you are severely deficient in vitamin D, consider taking nutritional supplements.

 

Vitamin D is produced when the skin is exposed to sunlight. Most people meet their minimum vitamin D needs through this method. However, sunlight that comes through windows does not produce vitamin D. Sunscreen is said to block 97% of vitamin D production. Additionally, it is advisable to avoid prolonged sun exposure to reduce the risk of skin cancer. Ultimately, if vitamin D deficiency is severe, it is recommended to take supplements.

 

◆ Helps calcium absorption and strengthens bones

 

Vitamin D helps with calcium absorption and is a necessary nutrient for maintaining strong bones. A deficiency in vitamin D can lead to thin, easily breakable bones. In children, this results in rickets, and in adults, osteomalacia. Vitamin D is also needed for muscle movement. Additionally, vitamin D is essential for the immune system to fight bacteria and viruses that invade our bodies. Especially when combined with calcium, vitamin D helps prevent osteoporosis in the elderly.

 

Prevention of various diseases such as diabetes, hypertension, and breast cancer

 

Research has shown that vitamin D has preventive effects against various diseases such as diabetes, hypertension, and multiple sclerosis. Additionally, as people age, many are exposed to the risk of osteoporosis, which results from not consuming enough calcium and vitamin D over a long period. Vitamin D supplements have been found to reduce bone loss and fracture risk in elderly people aged 62 to 85. Furthermore, some studies suggest that vitamin D helps prevent colon cancer, prostate cancer, and breast cancer.

 

Kim Soo-hyun ksm78@kormedi.com