How can i boost my vitamin D

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HOW CAN I BOOST MY VITAMIN D

Vitamin D is different from other vitamins – chemically speaking, it is more of a hormone than a vitamin. Vitamin D is found naturally in oily fish, red meat, liver, egg yolks, and morning sunshine.

Vitamin D is unique because it’s one of only two vitamins that your body can produce on its own (the other is vitamin K), and you can also get it from other sources like food or supplements. It’s also technically a hormone that regulates how much calcium is in your blood.

Unlike other vitamins, it requires conversion in the liver and kidneys to make it an active hormone. “Vitamin D is a fat-soluble vitamin that our bodies use to absorb and maintain healthy calcium and phosphorus levels, which are necessary to grow and maintain our bones. As much as it’s vital for healthy bones and teeth, vitamin D also regulates cell growth, neuromuscular and immune function, and inflammation reduction.

You’ve probably heard that vitamin D is only important for your bones – not totally true – it supports your body in other ways, too. While we generally associate vitamin D with musculoskeletal health, it has several functions in the body, including its role in immune function and reducing inflammation.

A deficiency of Vitamin D leads to the softening of the bones (rickets or osteomalacia).

Also, low levels of vitamin D could be linked to chronic diseases like cancer, multiple sclerosis, and heart and circulatory disease.

Thankfully, Vitamin D is found in a variety of the foods we eat. Fatty fish, such as tuna, salmon, cod, and mackerel, all contain high levels. Other foods, like milk and orange juice, can be fortified with it.

There are also over-the-counter supplements you can take; however, some of them contain well over the recommended daily intake, and research has called their effectiveness into question. But the easiest way to obtain vitamin D is to just go outside on a sunny day. It’s generally better to get vitamin D from the sun and food than from supplements.

How to boost my vitamin D :

Spend Time in Sunlight

Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient. Your skin hosts a type of cholesterol that functions as a precursor to vitamin D.

When this compound is exposed to UV-B radiation from the sun. It becomes vitamin D. In fact, sun-derived vitamin D may circulate for twice as long as vitamin D from food or supplements

Consume Fatty Fish and Seafood

Fatty fish and seafood are among the richest natural food sources of vitamin D. The exact vitamin D content of seafood may vary depending on the type and species in question.

Still, there is definitely a considerable amount of vitamin D contents in fatty fish and seafood. Kinds of fish and seafood rich in vitamin D include: Tuna, mackerel, oysters, shrimp, sardines, anchovies

Take a Supplement

When all else fails, vitamin D supplementation can help. It’s important to talk to your doctor before taking any supplements, as excessive intake should also be avoided.

Your physician will be able to recommend a dose that will be most effective given your current levels – and make sure you get them where they need to be.

How can i get more vitamin D :

Vitamin D only occurs in a few foods naturally, it’s often added to others. Adding these foods to your diet or adjusting how frequently you eat them is a good way to increase your vitamin D levels naturally.

Vitamin D can also be found in multivitamin preparations at various dosages and is sold as a single vitamin supplement—sometimes in megadoses. The only way to get more vitamin D is by doing the following:

Eating Fortified Foods

Because few foods naturally contain high levels of vitamin D, this nutrient is often added to staple goods in a process known as fortification. Still, you should keep in mind that the availability of vitamin-D-fortified foods varies by country, and the amount added to foods may differ by brand and type. Some commonly fortified foods include: cow’s milk, especially dairy and plant-based milk, are frequently fortified with vitamin D.

Alternatives like almond, and hemp milk, orange juice, ready-to-eat cereals, certain types of yogurt are also a good source of fortified Vitamin D. If you’re unsure whether a particular food has been fortified with vitamin D, check its ingredients list.

Get More Sunshine

Most people get some of their vitamin D through sun exposure, but it’s generally not enough. Everything from the current season to cloud cover, sunscreen, and even the melatonin levels of your skin can affect whether or not you’re getting enough of the sunshine vitamin—and if you work an office job, you’re probably getting even less sun.

One study found that vitamin D levels were significantly higher in individuals who engaged in outdoor pastimes than those who did not. Luckily, there are plenty of outdoor activities that are both fun and can help you get more vitamin D.

Some things to try include: Cycling, Hiking, Running, Outdoor sports (basketball, soccer, tennis, etc.). Before engaging in additional outdoor time, talk to your healthcare provider about the risks and benefits of UV exposure

Get a Vitamin D Lamp

Although sun exposure is crucial for vitamin D production, However, UV radiation is a known carcinogen. It is responsible for most of the estimated 1.4 million skin cancers that occur every year in the United States, to avoid that, try artificial light. Many light therapy boxes have been shown to have a protective effect against seasonal affective disorder and are currently approved by the Food and Drug Administration across the countries

Eat Foods High in Vitamin D

Vitamin D is not found in many foods; however, you can find vitamin D in Cow’s milk, fortified soy and rice beverages, Fortified orange juice, Fatty fish like salmon and sardines, Margarine, Egg yolks, Fortified yogurts (check the label)

Vitamin D Rich Fruits

Orange juice, Apples, Apricots, Avocados, Bananas, Blackberries, Blueberries, Breadfruit

In general, spending time in the sun is a good way to get your daily dose of vitamin D. However, sufficient sun exposure is difficult for many people to achieve.

Also, getting enough from your diet alone may be difficult, but not impossible. Establishing the habit of eating plenty of these vitamin-D-rich foods is the perfect way to make sure you get enough of this important nutrient.

How can i improve my immunity:

There is evidence that nutritional deficiencies could weaken our immune system and render us more vulnerable to infections. The old saying, “An apple a day can keep the doctor away,” may have truth behind it after all.

Eating nourishing foods rich in certain vitamins can help your immune system fight off illness. While Vitamins and supplements can help fill in the gaps in your diet, the best way to load up on essential nutrients is to get them straight from food.

Your body absorbs and uses Vitamins and nutrients better when they come from dietary sources. When it’s a vitamin or supplement, it’s often questionable how much you’re actually getting. Because supplements are regulated as foods, not as drugs, the Food and Drug Administration doesn’t evaluate the quality of supplements or assess their effects on the body.

Eating a well-rounded diet high in pretty, colorful veggies and fruits will give your body the vitamins and minerals it needs to fight off illness. These foods help to regulate and stabilize your body to work at peak performance. Believe it or not, the amount of vitamins you put in your mouth serves as a building block to a strong immune system.

Four groups of vitamins (vitamin C, vitamin K, D, and E) are extremely versatile. They play important roles in a wide variety of different systems and processes in our bodies, from helping to heal wounds and injuries to strengthening the adrenals when under stress and even developing strong skeletal systems.

These vitamins play an important role in many different roles and are best known as the immune booster–the correlation has good reasons. Vitamins have been shown to help a great deal of our body’s immune mechanisms. For example, the white blood cell that is an important part of our immune system helps combat disease-causing viruses and bacteria differently with vitamin C, helping to stimulate the production and function of many of these white blood cell types.

It also helps the body make important antibodies: proteins that bind invading microbes to neutralize them. Vitamin D, on the other hand, helps build healthy musculoskeletal, preventing loss of bone density. Also, Vitamin E acts as an antioxidant, helping to protect cells from the damage caused by free radicals. Vitamin K is identified for its role in the process of blood clot formation.

There are a countless number of benefits that the body derive from an adequate source of vitamins that improves the immunity

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