A nutrient called vitamin D has the power to fend off a wide range of chronic conditions, including several cancer types.
However, because most foods aren’t high in vitamin D, most people are deficient in vitamin D.
The sun is the most abundant source of vitamin D, but too much sun exposure is bad for the health of your skin.
It can be difficult to keep your vitamin D levels in check, but you can benefit from this crucial nutrient by eating a healthy diet, using sunscreen sparingly, and taking supplements that have been approved by your doctor.
Our bodies can naturally produce vitamin D. Although it is stored in the liver, vitamin D can also be absorbed by fatty tissues because it is a fat-soluble vitamin.
This prevents it from being used effectively in other parts of the body. The difficulty of your body circulating the required amount of vitamin D can be exacerbated by being overweight.
The human body produces vitamin D by absorbing sunlight, which acts as a secosteroid hormone in our bodies.
A specific type of skin-resident cholesterol is transformed into vitamin D3 by ultraviolet rays. We usually obtain vitamin D2 from the foods we eat, which is the other form of vitamin D.
The vitamin undergoes an enzymatic conversion process after entering our bloodstream and passing through our liver and kidneys, where it is transformed into metabolites that have hormonal properties.
Tests for this metabolite measure are used to determine whether you have a vitamin D deficiency or not.
The vitamin D metabolites first need to be activated, and then they start working, aiding in the absorption of essential minerals by our bodies.
The maintenance of our immune system and bone structure, as well as several other critical processes, depends on them. They also assist in mood and blood pressure regulation.
This article comprises a few steps that you may follow to increase your Vitamin D along with the advantages of Vitamin D.
Steps To Increase Vitamin D
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 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.
Omega-3 fatty acids, vitamin D, and protein are all found in abundance in salmon.
Select wild salmon and consume it raw, baked, pan-seared, or, for a quick and affordable alternative, select canned wild salmon.
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 plant-based food that contains vitamin D. Mushrooms can produce their vitamin D through exposure to sunlight, just like humans can.
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.
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.
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 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.
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 three to four times as much vitamin D.
For this reason, it is preferable to choose eggs from free-range chickens.
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 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.
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 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.
The Advantages Of Vitamin D
Your body requires vitamin D as a necessary nutrient for many important functions. In many parts of the world, inadequate vitamin D intake is seen as a serious public health issue.
Maintaining healthy vitamin D levels has several advantages, some of which are:
- Keeping your teeth and bones healthy
- Maintaining the immune system
- Decrease in depressive and anxious symptoms
- Reducing the risk of certain cancers
- Lowering the likelihood that one will develop type 2 diabetes
- Enhancing the power and efficiency of the muscles
- Defend our body against respiratory illnesses like common cold and influenza
Many people do not get enough vitamin D, which is an essential mineral. You can raise your vitamin D levels by following the above steps.
Consult your doctor and get your vitamin D checked, before consuming any supplement.
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Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.