Diet & Nutrition

Effective Ways to Get Your Dose of Vitamin D

Vitamin D deficiency is a health problem that’s becoming increasingly common.

Why is Vitamin D Important

This vitamin is necessary for absorbing calcium to maintain strong bones. Vitamin D also helps regulate the immune system and the neuromuscular system! It becomes quite important to take measures to treat the deficiency and maintain healthy levels of the vitamin.

Effective ways to Body can get of Vitamin D from Various Sources:

Get Vitamin D from Sun.

Sunlight is just what the doctor ordered! Soaking up the warmth of the sun in the morning for about 10-20 minutes would spur the body to produce the required Vitamin D. Rather than hitting an indoor gym, one can take up an outdoor sport whereby one would be able to spend time in the sun. However, too much of a good thing can be bad! Excessive exposure to sunlight, especially to UV rays, can cause skin cancer. Limited amounts of sunlight works best for boosting the body’s Vitamin D production. In instances where there is there is less scope for sunlight absorption – during winter, or when one lives in the mountains, for example – there are diet options available to obtain the needed Vitamin D dosage.

Popping a Pill:

For some, taking a supplement in the form of a tablet would cover the daily Vitamin D requirement. It must be remembered that most medicines can induce side effects. Thus, one must always consult a doctor before one starting Vitamin D medication.

Food Sources of Vitamin D

Increase Intake of Fortified Foods

Fortified foods are those which include externally added Vitamin D. One often comes across ads by dairy companies about how good milk is for your bones. Besides fortified milk, there are several foods like yoghurt, cereals, orange juice etc that are fortified to increase their Vitamin D content. Since a daily dose of Vitamin D is mandatory, most fortified foods are daily staples like milk and breakfast cereals. For vegans or those intolerant to milk products, fortified orange juice can be a good choice.

The Coastal Advantage

Fatty fish and other seafood are rich in Vitamin D. The exact Vitamin D content vary between different fish species. Fishes with higher amounts of Vitamin D are salmon, tuna, and sardines. Vegetarians can opt for external supplements in the form of cod liver oil capsules to get their Vitamin D dose.

Eat Mushrooms & Eggs

It is ironic that while mushrooms do not need sunlight to grow, they are a rich source of Vitamin D. However, one must purchase mushrooms from trustworthy shops as some varieties are poisonous. Egg yolks also contain Vitamin D.

In conclusion, it is possible to get the required dose of Vitamin D from the following categories: sun, food and supplements. One can balance out the three modes as per one’s convenience and needs. However, it must be remembered that natural options like sunlight and healthy diet choices are better for one’s bones than Vitamin D tablets.

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