8 Steps To Increase Vitamin D

Steps To Increase Vitamin D

1. Light From The Sun

   Who doesn’t enjoy a reason to spend time outside in the sunshine? The sun is among the best and most convenient sources^[1] of vitamin D.

   Vitamin D is produced by a specific type of cholesterol in your body when your skin is exposed to sunlight.

   However, several variables, such as your age and skin tone, affect how much vitamin D your body can produce.

   People with darker skin tones need to spend more time outdoors to produce vitamin D because they have more melanin, which can prevent it from happening.

   Your skin’s ability to produce vitamin D also decreases with age as you get older.

   Most people can produce adequate amounts of vitamin D by spending brief amounts of time outside daily in the sun.

2. Salmon

   Omega-3 fatty acids, vitamin D, and protein are all found in abundance^[2] in salmon.

   Select wild salmon and consume it raw, baked, pan-seared, or, for a quick and affordable alternative, select canned wild salmon.

3. Mushroom

   In addition to providing several B vitamins and potassium, mushrooms are a delectable source of vitamin D.

   Various types of mushrooms, including shiitake, portobello, morel, and chanterelle, have different vitamin D content.

   Mushrooms that have received ultraviolet light treatment are also available and have even higher vitamin D concentrations.

   People enjoy using these guys in unusual ways by including them in salads, omelets, and pasta dishes.

   If you’re a vegan or vegetarian, increasing your intake of mushrooms is a great way to increase your vitamin D intake.

   Since they are the only naturally occurring^[3] plant-based food that contains vitamin D. Mushrooms can produce their vitamin D through exposure to sunlight, just like humans can.

4. Consume More Seafood

   Some of the richest natural sources of vitamin D include fatty fish and seafood. Depending on the specific seafood and quantity, seafood can provide you with varying amounts of vitamin D.

   For instance, 386 IU of vitamin D is present in approximately 3-5 ounces of served salmon.

   In addition to these fish, mackerel, tuna, sardines, oysters, trout, shrimp, and anchovies are other seafood sources of heart-healthy omega-3 fatty acids.

   Seafood is among the best natural food sources^[4] of vitamin D and is not just delicious; it is also high in omega-3 fatty acids, good^[5] for your heart.

   If you enjoy sushi or ceviche, increasing your intake is a good idea because raw fish has more naturally occurring vitamin D than cooked fish.

5. Red Meat

   High levels of vitamin D can be found in liver and red meats like beef, lamb, mutton, and pork.

   The benefits of consuming moderate amounts of red meat may not outweigh the risks to your health because it is high in cholesterol and can interfere with digestion.

   The cut and back fat of pork affect the vitamin D content. For instance, the highest concentration^[6] of vitamin D is found in spare ribs.

   There is vitamin D in deli meats as well. Choose salami, beef, pork, or bologna if you want meat with higher vitamin D levels.

   One serving of beef liver provides about 10% of the recommended daily intake of vitamin D. Beef liver is organ meat.

6. Egg

   Another simple method of obtaining vitamin D is through egg yolk. The quality and quantity of vitamin D in eggs are determined by the chicken feed and surroundings.

   For instance, compared to chickens kept in cages, those that are allowed to roam freely in the sun produce egg yolks that contain^[7] three to four times as much vitamin D.

   For this reason, it is preferable to choose eggs from free-range chickens.

7. Consume More Vitamin D-Enriched Foods

   Vitamin D is only found in a small number of foods; as a result, it is frequently fortified into common foods.

   You should confirm that these foods are offered in your country and look over the quantities added.

   Dairy products like cow’s milk, cereals, margarine, almond milk, orange juice, soy milk, cereals, and yogurt are among the fortified foods.

   Since many foods do not naturally contain high levels of vitamin D, vitamin D is frequently added^[8] to many common foods that are fortified.

   Nevertheless, just like other foods, the amount of vitamin D in these fortified foods varies by nation, brand, and variety.

8. Purchase A Supplement

   For many people, taking a vitamin D supplement could be the best way to ensure adequate intake.

   The two primary biological forms^[9] of vitamin D are D2(ergocalciferol) and D3 (cholecalciferol). While D3 comes from animals, D2 is frequently derived from plants.

   Look for a product that contains D3, as this type may be significantly more effective than D2 at increasing and maintaining total vitamin D levels.

   Choosing high-quality supplements that have undergone independent evaluation is also crucial.

   Nutritional supplements are not regulated in some countries, including the United States, which may hurt supplement quality.

   Select dietary supplements that have undergone independent evaluation for quality and purity.