Vitamin D is essential for healthy bones, muscles and overall growth, development and functioning of our body. We have listed some options on how to increase vitamin D levels quickly.
Vitamin D is considered to be an essential mineral found naturally and abundantly from sun-exposure. The mineral is fat-soluble and is formed when the skin comes in contact with the UVB rays of the sun. Vitamin D is essential because it helps in maintaining bone health, muscles, strengthening our teeth, promoting cell growth in the body, better immunity, neuromuscular health and overall growth, development and functioning of the body. Deficiency of Vitamin D can cause severe health issues and conditions like rickets and osteoporosis. Although, sunlight contains plenty of vitamin D, excessive exposure to sunrays may cause sunburn and skin cancer. Another fact worth noting is that it is not found much in any food.
As already discussed, sunlight is the greatest and the most natural source of vitamin D, which is also absolutely free. However, the exposure to sunlight should be direct. This means, they should not come in touch with your skin in a diffused form, through glass panes or layers of clothes.
2. Vitamin D supplements
Consuming supplements is a good way to get your quota of vitamin D quickly. They are easily available in the market, in the form of either vitamin D2 or D3. However these supplements should be taken only on the recommendation of a physician.
Salmon is rich in fatty acids which is responsible for its high vitamin D content. You can get about eighty percent of your recommended dietary vitamin D requirement from about 3.5 ounces daily.
Mushrooms require a lot of sunlight to grow due to which it consists of a considerable amount of vitamin D. It is also a rich source of other minerals and vitamins that are essential for the body. However, the vitamin D content in mushroom largely depends on the variety and type of mushroom. Shitake is considered to be one of richest source of the vitamin, as compared to other variations of mushrooms.
5. Cod liver oil
Cod liver oil is extremely popular, commercially, as a rich supplement for omega-3 fats. It is also highly enriched with vitamin A and vitamin D. Cod liver oil has several healthy benefits like strengthening the bones, better functioning of the brain and promoting a healthy heart.
6. Ricotta cheese
Having cheese is a tasty way of getting your vitamin D quota fulfilled. Amongst all the types of cheese, ricotta is considered to be the richest source of vitamin D, as compared to all other types of cheese and milk products.
Herring fishes survive on plankton, which is rich in vitamin D. Therefore, the content of vitamin D in herring is also high. It is also rich in essential fatty acids, protein, vitamin B12, iron, calcium, phosphorus and selenium that promote healthy bones and muscles.
Oysters are a great source of vitamin D and raw and wild oysters are the best. They are highly nutritious and consist of other vital nutrients like manganese, copper, iron, zinc and vitamin B12. However, those who are having cardiovascular diseases should consume it in moderation, as oysters are also cholesterol rich. Oysters should also be properly cooked before eating, in order to destroy all the harmful bacteria it contains.
9. Orange juice
A glass of freshly squeezed orange juice is not just a healthy and tasty way to begin the day, but also a great way to get your daily dose of vitamin D. You can also drink the packaged juices, if fresh juice is not available. It works as an alternative health drink that does prefer milk or are lactose intolerant.
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