Are you feeling down in the dumps? Can't figure out why? Well, it turns out that low levels of vitamin D could be to blame. Known as the sunshine vitamin, this little guy is essential to our immune system and overall health. But fear not, folks! There are many ways to boost your vit D levels quickly - and I'm here to give you all the scoop.
First Thing's First...
Before we get into the ways of increasing your vitamin D intake, let's first talk about what exactly it is.
Vitamin D is a fat-soluble nutrient that helps regulate calcium and phosphate in our bodies. It strengthens bones, teeth and muscles while also improving our immune function. The primary source of this sunshine vitamin comes from exposure to sunlight but can also be found in certain foods or supplementation.
Now that we know how important Vitamin D is for our body let's go over some hot tips on how you can increase its level.
Yes, this one may seem pretty obvious but hear me out! Our skin produces Vitamin D when exposed to sunlight so make sure you step outside between 10am-2pm when sun rays are strongest (but don't forget sunscreen)! Daily sun exposure allows adequate time for your body to produce enough natural Vitamin D needed daily by an adult (Approximately 600IU). If it’s hard for you work with nature then worry not there are other supplements available which will provide required dose without any hassle
However if it’s winter season or somehow not possible for an individual being indoor all day long no need fret, because food will still come up clutch if needed
Food Is Your Friend
We got a lot going on right now - deadlines at work, running errands around town..who has time for basking under golden rays all day long? Not to worry, folks! There's a smorgasbord of food out there that are rich in Vitamin D.
Fatty fish like salmon, sardines and tuna are great sources of vitamin D. Just a 3-ounce serving can provide up to 450IU.
Other foods you could chow down on include egg yolks (41IU per yolk), mushrooms and fortified dairy products such as milk or cereals.
Supplements Are the Aces
Nowadays it’s becoming tougher for getting adequate amount from sun and right amount from food so supplements are always an option. Most adults need between 600-800IU daily but always consult your doctor before taking any supplement. They'll be able offer advice based on your individual needs.
"Vitamin-D deficiency is not uncommon among people who follow vegan diets because most natural food sources of this nutrient are animal-based." Sunita Sharma(PhD).
So Vegans should definitely need supplementation which will fulfill required level needed by the body (Sources added at end)
Let Your Body Do The Talking
It’s tough nudging ourselves outside when all we want is to curl up with our favorite novel,but trust me - once you're absorbing those quality rays outside you won't regret it!
Our skin is capable enough to produce sufficient Vitamin D when exposed under Sun just make sure sunscreen isn’t covering every inch thus preventing Skin damage.
Sun exposure lasts beyond its momentary glory too: the more frequently individuals get some sunshine, the longer their Vit-D levels stay topped-up, without harming them.
Not only does exercise have endless benefits for our health, but research suggests that exercising outdoors increases vitamin D absorption more efficiently than indoor activity [say whaaat?]! Incorporate brisk walks into your routine along with outdoor sports or recreations for optimal effects (and mood boost!). Trust us, your body will thank you for it.
A Few Caveats
Always Be aware of over consumption since Too much Vitamin D can be toxic to our health, causing symptoms such as weight loss, decreased appetite and nausea. So Limit is always advised
Also Check with your doctor before taking supplements in addition there are certain classes of people who need to vigilant i.e: People above 55 years of age or those pregnant women Who may require more than the recommended amount of vitamin D especially if their levels fall below normal range [And] People suffering from Medical Condition i.e : Multiple Sclerosis , Osteoporosis ,(Autoimmune disease) What we mean its purely individual based each way .Take guidance from Specialist Once
Remember, too little sun light might lead deficiency similarly excessive exposure isn’t a panacea. You don't want to end up like a lobster so listen to what your body needs!
By now, you should have all the tools necessary for boosting your vitamin D intake naturally! Whether it's through food, outdoor activity or supplementation - never forget how important this sunshine nutrient is for our overall well-being.
So what are you waiting for? The sooner we get out and seek some fresh air the better off we'll be (literally!). Don't let low vit-D bring you down - go outside today and advance on that wellness journey!