Vitamin D: How Can I Get Vitamin D Naturally?

Vitamin D, often referred to as the “sunshine vitamin,” is an important nutrient that plays an important role in maintaining our overall health. Vitamin D is not just a vitamin. It is also a hormone that our body can produce when exposed to sunlight. Data from Tata Labs 1mg shows that almost 76% of the Indian population suffers from vitamin D deficiency. Let’s learn ways how you can increase your vitamin D levels naturally.

This remarkable nutrient has several vital functions. Vitamin D plays an important role in the absorption of calcium in the intestine and makes our bones strong and healthy. It helps prevent bone diseases such as osteoporosis. It helps regulate the immune system, reduces the risk of infections, and supports the body’s ability to fight disease. This vitamin may help improve mood and reduce the risk of depression. It may also be related to cognitive function. Adequate levels of vitamin D are associated with a reduced risk of cardiovascular disease, including heart attacks and strokes.

The consequences of this deficiency can be severe. Vitamin D deficiency can lead to diseases such as osteoporosis, which makes bones brittle and increases the risk of fractures. A weak immune system makes people susceptible to infections and diseases. Low levels of vitamin D can be associated with an increased risk of depression and mood disorders. Vitamin D deficiency may contribute to an increased risk of heart disease and high blood pressure.

To combat vitamin D deficiency naturally, include the following sources in your daily routine:

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Sunlight is an excellent natural source of vitamin D. When your skin is exposed to sunlight, it produces vitamin D. However, it is important to balance your sun exposure to prevent skin damage from UV rays. Spending 15 to 20 minutes a day in the sun is generally enough for most people, but the amount of time may vary depending on skin type, geographic location, and time of day.

Salmon, mackerel and tuna are rich in vitamin D. Consuming these fish can provide you with a significant amount of vitamin D. These fish are also excellent sources of omega-3 fatty acids, which provide additional health benefits.

Egg yolks contain vitamin D, although the amount may vary depending on the chicken’s diet. Including egg yolks in your diet can be a delicious way to increase your vitamin D intake, along with essential nutrients like protein and other vitamins.

Some types of mushrooms, such as shiitake and portobello, can synthesize vitamin D when exposed to ultraviolet (UV) light. Including these mushrooms in your diet can be a good option, especially for vegetarians and vegans.

Many food products, including milk, orange juice, and cereals, are fortified with vitamin D. This is especially helpful for people who may have limited sun exposure or dietary restrictions. Be sure to check the labels to confirm the vitamin D content of these fortified items.