HOW CAN I GET MORE VITAMIN D

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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 a 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, which are frequently fortified with vitamin D.

Alternatives like almond and hemp milk, orange juice, ready-to-eat cereals, certain types of yoghurt 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 yoghurts (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.

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