Vitamin D also known as sunshine vitamin is an important nutrient that your body requires for many essential workings, such as maintaining and developing strong bones. Many researches have declared that about 1 billion people worldwide have shown low levels of vitamin in their blood.
Many people don’t even realize that they’re deficient, as the symptoms are mostly subtle. It cannot be recognized easily, even if they are having a significant negative effect on the quality of life. Vitamin D is essential for bone health and calcium absorption. If you want to level up your vitamin D level in your body, Read on to find out 10 simplest ways to boost your vitamin D levels.
- Spend time in sunlight
Sun is the best source of vitamin D and hence it is called sunshine vitamin as well. Vitamin D is made from cholesterol in the skin when it is exposed to sunlight. Thus, it is said that sun is the most important source for maintaining the optimal vitamin D level, in fact it is twice more beneficial as compared to food and supplements containing vitamin D. But one should also remember that too much exposure to sunlight can also hold some set of health risks.
- Consume fatty fishes
Fatty fishes like mackerel, tuna, salmon are rich in vitamin D, in fact it is advised to eat these fishes on a regular basis if a person is vitamin D deficient. They also contain a good source of omega-3 and fatty acids which helps boost a person’s immunity and generates energy to the body.
- Eat more mushrooms
Did you know? Like humans, mushrooms can also synthesize their own vitamin D when exposed to sunlight. The only difference is that human beings produce vitamin D3 while mushrooms produce vitamin D2. Both forms can help in circulating vitamin D levels but researchers say that vitamin D3 is more effective and efficient than vitamin D2. Mushrooms can help fight against cancer, improve heart health, diabetes and so forth. It is said that wild mushrooms or commercially grown mushrooms which are treated with sunlight have the greatest levels of vitamin D.
- Add in egg yolks
Egg yolk is another nutritious food and a great source of vitamin D. However, most of the protein in an egg is found in white, the vitamin, mineral and fats are mostly found in egg yolks. Vitamin D level in an egg yolk depends on sun exposure and the vitamin D content of chicken feed. Eggs which are commercially raised contain only 37 IU of vitaminD per yolk. While, eggs from hens which are raised outside or fed rich vitamin D feed contain much higher nutrient level.
- Eat vitamin D fortified foods
If you are a vegetarian the natural sources of vitamin D for you are very limited. Fortunately, there are certain food products that do not contain natural vitamin D but are fortified with this nutrient. Nutrients like orange juice, oatmeal and cereals contain 54-136 IU per serving in them.
- Try to Consume calcium and vitamin D together
Calcium helps in maintaining your bone strength but it can reach its full bone-developing limits if the body contains enough vitamin D level. Hence, vitamin D and calcium should be consumed together in order to protect your bones. Calcium helps in building and maintaining your bones, while vitamin D helps the body efficiently to absorb calcium. So even if your calcium intake is good, it could go completely wasted if you don’t take enough vitamin D.
- Try COD liver oil
COD liver oil is packed with full nutrients and contains a relatively high amount of vitamin D. It helps in relieving joint stiffness associated with arthritis, improves cardiovascular health, repairs damaged hair, skin, teeth, and nails. COD contains 448 IU of vitamin D per tablespoon and is also high in other nutrients like omega-3 fatty acids and vitamin A.
A lot of Research has proved that people who engage themselves in regular physical activity like cycling, walking, jogging and so worth are said to have better Vitamin D levels in their body.
- Drink Milk Fortified with Vitamin D
Milk is a great source of Vitamin D as it is fortified with nutrients. Milk helps your body absorb calcium easily. If you are a vegan, you can have soy milk, as it is also fortified with vitamin D.
- Include a supplement
For most of the people, taking a vitamin D supplement is way easier than taking a vitamin D rich diet. According to vitamin D council state, there are two main ways to get enough vitamin D in the body, one to expose your bare skin in the sunlight and two taking a vitamin D supplement. Most of these supplements are made from animal sources- thus making it inappropriate for vegans. But don’t worry there are certain vegan-friendly supplements as well that are derived from plants like D2 and are widely available. Consult your doctor before taking any supplements as they may be beneficial to others, but may have a different effect on your body. So, do consider your doctor’s opinion before consuming it and take them strictly as directed.
Over To You.
All in all, vitamin D is one of the most important nutrients that our body requires, so do consider these 10 simple ways to boost your vitamin D level and ensure to have a healthier lifestyle throughout.