HOW TO BOOST YOUR VITAMIN D LEVELS

By krushmichheda

HOW TO BOOST YOUR VITAMIN D LEVELS

Isn’t it shocking that 50% of the world’s population has insufficient Vitamin D levels? Let’s get into more depth about this sunshine vitamin. Well, vitamin D has two forms Vitamin, D2 and D3. D2 cannot be synthesized by the body and is found from sun exposed mushrooms. D3 is synthesized by the body when the UVB light hits the skin and is also found in fatty fish.

  • Why the deficiency?

    • Our major source of Vitamin D is sunshine and minimum exposure to the sun is one of the contributors to the deficiency.
    • Vitamin D deficiency can also be linked to rising obesity as there is an inverse relation between obesity and absorption of vitamin D.
    • Food sources of Vitamin D are limited and animal based, with many turning towards veganism, consumption of vitamin D rich foods has been declining.

    Effects of the deficiency:

    Vitamin D has many important roles to play in the body such as stimulating insulin productions, reducing inflammation, maintaining bone growth and serum calcium levels, etc. Deficiency of vitamin D can lead to low calcium absorption leading to bone abnormalities like bone thinning, low immunity and fatigue.

    Now that we are aware of why is the deficiency so prevalent and what are the effects of the same, let’s get into some practical strategies to boost our vitamin D levels:  

  • Foods rich in Vitamin D: As mentioned above fatty fish like Salmon, tuna, sardines are rich in Vitamin D3. They can be added to your diet in the form of grilled fish or fish tikkas at least twice a week. Egg yolks, dairy products and mushrooms are also a good source of vitamin D. With the intention of making packaged foods healthier many ready to eat foods like cereals, orange juice, yogurt, etc are fortified with Vitamin D3. Pick those foods which do not have added sugar or refined flour.
  • Foods rich in Vitamin D: As mentioned above fatty fish like Salmon, tuna, sardines are rich in Vitamin D3. They can be added to your diet in the form of grilled fish or fish tikkas at least twice a week. Egg yolks, dairy products and mushrooms are also a good source of vitamin D. With the intention of making packaged foods healthier many ready to eat foods like cereals, orange juice, yogurt, etc are fortified with Vitamin D3. Pick those foods which do not have added sugar or refined flour.
  • Low sun exposure: Individuals staying in countries that fall in the northern hemisphere usually miss on getting more sun due to shorter daylight hours. Hence consuming vitamin D rich foods along with supplementation is suggested under a health professional’s guidance.
  • Physical activity: It has been seen that exercising regularly can improve the absorption of vitamin D. It works vice versa too where having sufficient vitamin D levels can also improve exercise performance.
  • Supplements: Vitamin D supplement is easily available over the counter and hence it is suggested that taking a medical professional’s advice or reviewing blood reports is necessary to decide the dosage. Vitamin D is a fat-soluble vitamin excess of it can lead to toxicity.
Bottom Line!
Get a good mix of sunshine and vitamin D rich foods as listed above to have sufficient levels in your blood in a natural way and avoid taking supplements without a health professional’s advice.