Contents:
- Medical Video: 🏋🍳How To Reverse or Prevent Osteoporosis? (Here's How for 2018)
- Eating food sources of vitamin D
- You can also take vitamin D supplements
Medical Video: 🏋🍳How To Reverse or Prevent Osteoporosis? (Here's How for 2018)
During Ramadan fasting, the body does not get food and drink from the time the sun rises until the sun sets. Automatic, the body will be at risk of experiencing a lack of necessary nutrients, including vitamins and minerals. One type of vitamin that may be lost while fasting is vitamin D. Therefore, in order not to lack and experience bone health problems, you must know how to get a source of vitamin D easily.
Eating food sources of vitamin D
You can get Vitamin D naturally from sunlight. The human body is designed to be able to get the vitamin D it needs by producing its own vitamin D when the skin is exposed to sunlight.
Even so, during fasting you may be more indoors than outside. This can make you lose the opportunity to get vitamin D. So, you also have to eat food sources of vitamin D.
Some of the best sources of vitamin D are fatty fish such as tuna, salmon and mackerel, and cod liver oil. Small amounts of vitamin D are also found in beef liver, cheese, and egg yolks.
Besides naturally from these foods, vitamin D is also available from several fortified food products. Fortification is the process of adding minerals or vitamins to a food to prevent the occurrence of a lack of certain minerals or vitamins.
Food sources fortified and rich in vitamin D include milk, margarine, juice, yogurt, and cereal. So, make sure these foods and drinks are in the sahur menu or break your fast so that the amount of vitamin D is maintained.
You can also take vitamin D supplements
Other sources of vitamin D can also be easily obtained from supplements. When fasting, usually eating time becomes increasingly narrow and limited, but the body's vitamin D needs must be fulfilled. Well, if you are not sure that the needs of vitamin D in the body have been fulfilled, vitamin D supplementation can be one of the practical ways.
This vitamin D supplement can help the body get the right daily dose in one capsule. But of course before you choose the right supplement, consult your doctor first.
In addition to taking vitamin D supplements, don't forget to keep meeting calcium needs in the body. Because both are needed as strong components to maintain bone density.
Also keep in mind that supplements cannot replace the source of vitamin D from food, and are only complementary. To activate Provitamin D, you also still need morning sun exposure between 10:00 and 14:00, without the use of sunscreen, just for 10-15 minutes.
You also don't need to be confused about what type of vitamin D supplements you should take, tablets, capsules or liquids. Vitamin D will be easily absorbed by the body as long as there is enough body fat.
Most importantly, don't let your fast be disrupted due to a lack of vitamin D. If you have a deficiency, this will actually reduce the body's ability to absorb calcium. If the calcium level is low in the body, bone loss can occur faster.
