Do you feel fatigued, have muscle pain, or do your bones hurt? Chances are that you might be vitamin D deficient. Our body produces vitamin D when it is exposed to sunlight. It is mainly responsible for bones growth and Calcium absorption, a necessary nutrient for skeletal support.
If you are vitamin D deficient, your bones become weaker as they lose their bone density and you become prone to bone fractures and bone-related issues such as Osteoporosis and Osteomalacia.
If you are vitamin D deficient for any reason, here are 5 ways that can help you overcome it.
1. Take in Sunlight:
Noontime is the best time. The body is most efficient in making vitamin D at this time. You do not need to stay in the sun for long. 15 to 30 minutes a day, three times a week are more than enough.
Your sun exposure depends on how much sunlight you can tolerate. Do not let your body be exposed to the sun until it burns, as it increases the risk of skin cancer.
2. Eat Fatty Fish:
If you love to eat fish then go for Salmon, Tuna, and Mackerel. However, the vitamin D content in farmed Salmon is lesser than in wild Salmon. According to a study conducted by Science Direct, daily intake of fish improved in overcoming Vitamin D insufficiency in older people.
Fatty fishes are the best sources of vitamin D and they also contain 0mega 3 fatty acids which boost Immunity.
3. Eat Vitamin D Rich Foods:
If you are not much a fan of fish, worry not. Below, is a shortlist of vitamin D-rich foods.
Egg Yolk: The vitamin D consistency in egg yolks depends on the exposure of chickens to sunlight. The availability of vitamin D enriched feed to chickens also matters.
Cheese: Among all the cheeses, Ricotta cheese contains the highest amount of vitamin D naturally.
Mushrooms: Mushrooms naturally produces vitamin D when exposed to sunlight. The vitamin D percentage in mushrooms increases when exposed to UV rays.
Beef Liver and Milk: are also rich in vitamin D. If you are Lactose intolerant, choose Soy milk as a healthy alternative.
4. Take Vitamin D Supplements with Your Doctor’s Prescription:
Cod liver oil and fish oil are the best sources of vitamin D. If you are a picky eater, then you might need vitamin D supplements. Ask your doctor for help. Depending on your condition, your doctor will prescribe you the supplements that suit best to your needs.
5. Choose Fortified Foods:
As vitamin D deficiency has become more of a global problem now, many foods are fortified with vitamin D such as:
- Fortified orange juice
- Fortified yogurt
- Fortified cereals
- Fortified cowmilk
Fortified foods and drinks play a vital role in your health if you incorporate them into your diet.
Bottom Line:
Vitamin D deficiency is a major health concern for our health, but it can be resolved. Proper sun exposure, taking vitamin D-rich foods, and living an active lifestyle will help maintain our vitamin D levels normal.
