维生素D有什么好处?

维生素D有什么好处?

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

维生素D是人类唯一可以在不吃东西的情况下获得的维生素——尽管需要捕捉。

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.

只有当我们在忙碌、密闭的室内生活中挤出足够的时间，让皮肤暴露在阳光下，我们才能从维生素D中获益。然而，有很多美味的方法可以从食物中获得维生素D，而且补充剂也很多。

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.

维生素D可以帮助身体从食物中吸收钙，从而使身体在一生中建立强壮的骨骼。获得足够的维生素D和钙可以帮助预防骨质疏松症和骨折，防止老年人跌倒，WebMD说。儿童在成长过程中需要维生素D来建立强壮的骨骼，同时也需要维生素D来预防佝偻病，佝偻病是一种罕见的疾病，其特征是腿弯曲、骨骼虚弱和膝盖受伤。在30年代，在商业牛奶中添加维生素D几乎消除了这种疾病，但它仍然偶尔存在。

Heart health

心脏健康

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.

《临床研究杂志》(Journal of Clinical Investigation)上的一项研究表明，如果你没有从阳光中获得足够的维生素D，或者从补充剂和食物中获得至少600国际单位的维生素D，你可能会增加患高血压的风险。

Preventing certain cancers

预防某些癌症

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，维生素D缺乏与包括乳腺癌和肠癌在内的几种癌症有关。一些研究表明维生素D可以预防某些癌症。例如，《美国临床营养学杂志》(American Journal of Clinical Nutrition)上的一项研究得出结论:“改善钙和维生素D的营养状况，可以显著降低绝经后妇女的所有癌症风险。”

Weight loss

减肥

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.

研究发现，肥胖和体内脂肪含量高的人往往维生素D含量较低。研究人员不知道肥胖是导致维生素D水平低下的原因，还是反之亦然。一些有限的研究发现，在健康、低热量的饮食中添加维生素D，可能会帮助维生素D水平较低的人更容易减肥。

Dementia

痴呆

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，患有痴呆症的人体内的维生素D水平也较低。但研究并没有明确指出，补充维生素D是可以预防痴呆症，还是对已经患有痴呆症的人有益。

Regulating the release of insulin

调节胰岛素的释放

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.

有限的人类研究表明，维生素D水平低与胰岛素分泌和2型糖尿病患者的糖耐量之间存在相关性。但《糖尿病护理》(Diabetes Care)杂志上的一份报告显示，医生们没有足够的研究来建议服用这种补充剂来预防或治疗糖尿病。