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Are you getting enough vitamin D?
您摄入的维生素D足够吗？
This essential nutrient is important for bone health, immune function, and even mental health.
这种必需营养素对骨骼健康、免疫功能甚至心理健康都很重要。
But did you know that many people are deficient in vitamin D? Fortunately there are simple ways to increase your vitamin D levels.
但您知道许多人缺乏维生素D吗？幸运的是，有简单的方法可以提高维生素D水平。
First, spend more time in the sun. Your skin naturally produces vitamin D when exposed to sunlight.
首先，多晒太阳。皮肤在暴露于阳光下时会自然产生维生素D。
Just 10 to 15 minutes of sun exposure per day can help boost your vitamin D levels.
每天只需10到15分钟的阳光照射即可帮助提高维生素D水平。
And research suggests 10,000 units of vitamin D are produced within 15 to 30 minutes of full body sun exposure. Fun fact: the human body can't overdose on vitamin D created by the sun.
研究表明，全身晒太阳15到30分钟后会产生10,000 单位的维生素D。有趣的是，人体不会过量摄入太阳产生的维生素D。
If you can't get enough sun exposure， consider taking a vitamin D supplement.
如果您无法获得足够的阳光照射，请考虑服用维生素D补充剂。
Look for supplements that provide at least 1,000 IU or units of vitamin D per day.
寻找每天至少提供1,000单位维生素D的补充剂。
Average adults shouldn't supplement more than 4,000 IU of vitamin D daily.
成年人每天补充的维生素D不应超过4,000IU。
Finally, try incorporating more vitamin D rich foods into your diet such as fatty fish, egg yolks and fortified dairy products.
最后，尝试在饮食中加入更多富含维生素D的食物，例如多脂鱼、蛋黄和强化乳制品。
Remember vitamin D is essential for your health. So make sure you're getting enough.
请记住，维生素D对健康至关重要。因此，请确保摄入足够的维生素D。
Spend time in the sun, take a supplement if necessary, and eat a balanced diet rich in Vitamin D.
多晒晒太阳，必要时服用补充剂，并均衡饮食，多吃富含维生素D的食物。
