The adult body has 206 bones (the number at birth is 270). But as the body grows, these bones merge, and the total number is reduced to 206. Now these 206 bones really help us a lot in our daily activities. Therefore, it is our duty to take care of these bones and nourish them.
And when it comes to bone nutrition, vitamin D is the right answer. Vitamin D is an essential nutrient for bone nutrition. And recent studies show that this nutrient has other benefits, such as fighting depression and protecting the body from the cold. Now, one important question is on everyone's mind: "How do I get vitamin D?"
The sun
Start every morning with a healthy dose of sunlight. Sunlight helps the body produce vitamin D when it is exposed to the sun for a certain period of time. However, people avoid exposure to sunlight due to the risk of developing skin cancer. It is true that a lot of sunlight can make the body predisposed to life-threatening diseases.
However, a little sunlight without applying sunscreen can do the trick. About 20 minutes of sun exposure is recommended to produce adequate vitamin D levels.
Fatty fish
Oily fish is an excellent source of nutrients. You can choose trout, tuna, eel, mackerel and salmon. Salmon fillet weighing 85 grams contains almost 450 international units (IU) of the nutrient. In addition to vitamin D, oily fish also provides consumers with a large amount of omega-3 fatty acids.
Fresh fish increases vitamin D levels, but it's not the only way to do it. You can also opt for canned tuna or sardines to get your nutrients regularly. Canned tuna and canned sardines provide a healthy intake of nutrients, they are cheaper compared to fresh fish. In addition, another advantage of consuming canned fish is that they have a longer shelf life.
These sources of nutrients should never be ignored. You should consume nutrients regularly; this will allow your body to have healthy levels of vitamin D, which will also help your bones stay strong as you age. In addition to food, you can also rely on vitamin D supplements (as prescribed by your doctor) to maintain the health and strength of your bones. 1xBet is a popular online sports betting & casino platform in Nigeria that offers promotional codes. The 1xBet bookmaker is interested in encouraging customers to place bets and use the rest of the services of the betting operator. There are many promo code for 1xbet provides users with a remarkable first deposit bonus of up to 300% and a maximum of ₦189,280.