維生素D有什么好處?

維生素D有什么好處?

Vitamin D is the only vitamin humans can acquire without food — albeit with a catch.

維生素D是人類唯一可以在不吃東西的情況下獲得的維生素——盡管需要捕捉。

It’s only if we manage to squeeze enough time in our hectic, hermetically sealed indoor lives and expose our skin to sunlight that we’ll reap the benefits of vitamin D that way. However, there are plenty of delicious ways to get vitamin D in food and supplements abound.

只有當(dāng)我們?cè)诿β?、密閉的室內(nèi)生活中擠出足夠的時(shí)間，讓皮膚暴露在陽(yáng)光下，我們才能從維生素D中獲益。然而，有很多美味的方法可以從食物中獲得維生素D，而且補(bǔ)充劑也很多。

Bone health

骨骼健康

When food is fortified with vitamin D it helps the body absorbs calcium. (Photo: NatalyaBond/Shutterstock)

Vitamin D helps the body absorb calcium from food, which allows it to build strong bones throughout life. Getting enough vitamin D and calcium can help prevent osteoporosis and bone fractures and prevent falls in older adults, says WebMD. Children need vitamin D to build strong bones as they grow and also to prevent rickets, a rare disease characterized by bowed legs, weak bones and knocked knees. Adding vitamin D to commercial milk in the '30s helped to nearly eliminate the disease, but it still exists occasionally.

維生素D可以幫助身體從食物中吸收鈣，從而使身體在一生中建立強(qiáng)壯的骨骼。獲得足夠的維生素D和鈣可以幫助預(yù)防骨質(zhì)疏松癥和骨折，防止老年人跌倒，WebMD說(shuō)。兒童在成長(zhǎng)過(guò)程中需要維生素D來(lái)建立強(qiáng)壯的骨骼，同時(shí)也需要維生素D來(lái)預(yù)防佝僂病，佝僂病是一種罕見(jiàn)的疾病，其特征是腿彎曲、骨骼虛弱和膝蓋受傷。在30年代，在商業(yè)牛奶中添加維生素D幾乎消除了這種疾病，但它仍然偶爾存在。

Heart health

心臟健康

If you’re not getting enough vitamin D from sunshine or the minimum 600 IUs from supplements and food, you may be increasing your risk for developing high blood pressure, suggests one study in the Journal of Clinical Investigation.

《臨床研究雜志》(Journal of Clinical Investigation)上的一項(xiàng)研究表明，如果你沒(méi)有從陽(yáng)光中獲得足夠的維生素D，或者從補(bǔ)充劑和食物中獲得至少600國(guó)際單位的維生素D，你可能會(huì)增加患高血壓的風(fēng)險(xiǎn)。

Preventing certain cancers

預(yù)防某些癌癥

Some research suggests that vitamin D deficiencies have been linked to several cancers including breast and bowel. Some studies suggests that vitamin D may prevent certain cancers. For example, a study in the American Journal of Clinical Nutrition concluded, “Improving calcium and vitamin D nutritional status substantially reduces all cancer risk in postmenopausal women.”

一些研究表明，維生素D缺乏與包括乳腺癌和腸癌在內(nèi)的幾種癌癥有關(guān)。一些研究表明維生素D可以預(yù)防某些癌癥。例如，《美國(guó)臨床營(yíng)養(yǎng)學(xué)雜志》(American Journal of Clinical Nutrition)上的一項(xiàng)研究得出結(jié)論:“改善鈣和維生素D的營(yíng)養(yǎng)狀況，可以顯著降低絕經(jīng)后婦女的所有癌癥風(fēng)險(xiǎn)。”

Weight loss

減肥

Body fat traps vitamin D, making it harder for the body to use it. (Photo: Billion Photos/Shutterstock)

Studies have found that people who are obese and who have high levels of body fat often have low levels of vitamin D. According to WebMD, body fat traps vitamin D, which makes it harder for the body to use it. Researchers don't know if obesity causes low levels of vitamin D or if it's vice versa. Some limited research has found that adding vitamin D to a healthy, low-calorie diet might help people who have low vitamin D levels lose weight more easily.

研究發(fā)現(xiàn)，肥胖和體內(nèi)脂肪含量高的人往往維生素D含量較低。研究人員不知道肥胖是導(dǎo)致維生素D水平低下的原因，還是反之亦然。一些有限的研究發(fā)現(xiàn)，在健康、低熱量的飲食中添加維生素D，可能會(huì)幫助維生素D水平較低的人更容易減肥。

Dementia

癡呆

Some early studies suggest that people who have dementia also have lower levels of vitamin D. But studies don't make it clear whether taking supplemental vitamin D can prevent dementia or can benefit people who already have the condition, reports WebMD.

早期的一些研究表明，患有癡呆癥的人體內(nèi)的維生素D水平也較低。但研究并沒(méi)有明確指出，補(bǔ)充維生素D是可以預(yù)防癡呆癥，還是對(duì)已經(jīng)患有癡呆癥的人有益。

Regulating the release of insulin

調(diào)節(jié)胰島素的釋放

Limited human studies suggest a correlation between low vitamin D levels and insulin secretion and glucose tolerance in individuals with Type 2 diabetes. But a report in Diabetes Care suggests that there's not enough research for doctors to suggest taking the supplement to prevent or treat diabetes.

有限的人類研究表明，維生素D水平低與胰島素分泌和2型糖尿病患者的糖耐量之間存在相關(guān)性。但《糖尿病護(hù)理》(Diabetes Care)雜志上的一份報(bào)告顯示，醫(yī)生們沒(méi)有足夠的研究來(lái)建議服用這種補(bǔ)充劑來(lái)預(yù)防或治療糖尿病。