I am lacking in vitamin D during the short winter... Should I fill it up with ‘this’?
In winter, when the days are short and there is less sunlight, it is easy to become particularly deficient in vitamin D. Wear thick clothing so there is less opportunity for your skin to be exposed to sunlight when going out. To make sure you don't have enough vitamin D during the cold winter months, the best way is to eat foods containing this ingredient.
Vitamin D increases the body's absorption of calcium, which is beneficial for bone health, and prevents calcium from escaping through the kidneys. Milk is a representative food that can alleviate this phenomenon. While it is rich in vitamin D, it is also full of its partner, calcium. One cup (200g) of milk contains about 5㎍ of vitamin D. This amount is half of the sufficient vitamin D intake (ages 12 to 64). You can manage your vitamin D deficiency by drinking two glasses of milk a day.
Moreover, calcium contains 250mg per 200g of milk. You can enjoy a fantastic combination of vitamin D and calcium with 1 to 2 glasses of milk a day. In addition, it contains 114 nutrients including protein, magnesium, and B vitamins, making it beneficial for all ages, including growing children and the elderly with weak bones.
Increasing number of patients with vitamin D deficiency... intake through food becomes more important
Milk contains various nutrients, including vitamin D, calcium, protein, and magnesium.
As the number of patients with vitamin D deficiency continues to increase, vitamin D intake through food has become more important. According to the Health Insurance Review and Assessment Service last year, the number of patients with vitamin D deficiency approximately tripled from 86,000 in 2017 to 247,000 in 2021. A lack of vitamin D increases the risk of rickets in children and osteoporosis in adults.
In fact, research has shown that C-reactive protein (CRP) levels, which indicate the intensity of inflammation, increase when there is vitamin D deficiency. CRP is a substance produced by inflammation in the body, and the higher the CRP level, the more susceptible you are to bacterial and viral infections. A study published in the international academic journal PLos One analyzed 5,381 people and found that people with vitamin D deficiency tended to have higher CRP levels, while those who were not deficient tended to have lower levels.
If you feel bloated after drinking milk... warm it up.
Sometimes, there are people who complain of bloating and discomfort after drinking milk. These people find it helpful to heat milk in the microwave for 10 to 20 seconds and then drink it. Drinking warm milk in small portions can promote digestion. Holding milk in your mouth and chewing it slowly can help increase digestion.
There is also a way to increase digestibility by cooking with milk. For milk potato soup, boil and mash potatoes and boil them with onions sautéed in butter and 500ml of milk. While boiling, grind it finely with a hand blender and season with chicken stock and salt. For mushroom risotto, stir-fry bacon, garlic, and onions and season with pepper and salt. Next, add cold rice and milk and stir-fry so that the rice grains do not clump together. Mushrooms are also rich in vitamin D, so nutrients can be maximized when cooked with milk.