It’s a good sign that you are curious about Vitamin D levels in your body. Because V-D, an essential nutrient for our body, is necessary for completing many vital processes including building strong bones and maintaining their health.
Deficiency of Vitamin D in your body can lead to:
- Loss of bone density
- Muscle pain
- Hair Loss
- Depression
- High blood pressure
- Heart attack
- And other diseases
How Much Vitamin D Is Needed Daily?
As per Mayoclinic Org, “The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years.”
Here Are The 7 Most Efficient Ways To Increase Vitamin D Levels:
Sunlight
Have you ever heard of “Sunshine Vitamin”? It’s another name for Vitamin D because our Sun is the best source of it. To get an adequate amount of V-D you should expose yourself to Sun rays timely. As per Skin tone and age, dark-coloured skin requires more Sunlight to produce this type of vitamin variant. And with age, production of V-D becomes less efficient.
Fatty Fish And Seafood
Fatty fishes and seafood are the best natural food sources of Vitamin D. You can consume fatty fish like tuna, mackerel, oysters, shrimp, sardines, and anchovies. Moreover, they are also rich in omega-3 fatty acids which bless your heart with health.
Eating Mushrooms
The only vegan source of Vitamin D is mushrooms. Just like Humans, Mushrooms can also produce V-D when exposed to UV light. Us humans produce “V-D known as D3 or cholecalciferol” and mushrooms produce “D2 or ergocalciferol”. So, increase mushroom intake or eat if not even started.
Egg Yolks
Egg Yolks, the most cost-effective food item, are an excellent source of Vitamin D. Different varieties of eggs have variations in the V-D content, even chicken feed can directly affect it.
Fortified Food
As most food items lack V-D and only a few contain high amounts of V-D, fortification, a process, is used to add V-D content in staple goods like tofu, cow’s milk, orange juice and more.
Taking Supplement
For many, taking a V-D supplement is the most efficient way to ensure they get an adequate amount of this nutrient. Dosage will be decided by the doctor, as you must consult with him or her before taking any supplement. Moreover, there are many types of vegan V-D supplements for those who do not prefer animal sources. The best would be Vitamin D2 which is derived from plants.
Also read:
6 Healthy Foods To Keep Your Sensory Organs Efficient, Such As Ears
UV Lamp
“Lamps that emit UV-B radiation may also boost your vitamin D levels, though these lamps can be costly. When your skin is exposed to UV-B radiation from the sun, it’s able to produce its V-D. UV lamps mimic the action of the sun and can be especially helpful if your sun exposure is limited due to geography or time indoors,” as per Healthline.
