How to raise your vitamin D levels
Vitamin D is a necessary nutrient in our body and unfortunately, there are very few natural sources to acquire it from. It is a must for the absorption of calcium and bone health. Vitamin D deficiency can lead to loss of bone density, eventually leading to osteoporosis and fractures. In children, the deficiency can cause rickets where one's bones become soft and bendy.
Here is what our expert says
Vitamin D is a fat soluble vitamin that plays an important role in Calcium homeostasis. It is synthesised from cholesterol by the skin under sunlight(UVB) exposure. Darker skin synthesises lower amounts of vitamin D. It can also be absorbed from foods such as oily fishes, liver, red meat, egg yolk, milk and cheese. Vegetarian sources include biofortified mushrooms, milk, plant milk, butter & ghee.
Soak in some sunlight
Remember how Koi Mil Gaya's Jadoo yearned for dhoop in order to use his powers? We are very much dependent on sunlight like Jadoo. Our skin has a type of cholesterol that when exposed to UV-B radiation from the sun, becomes vitamin D. Those with darker skin must spend more time in the sun as they have more melanin which prevents vitamin D production.
Include foods rich in vitamin D in your daily diet
Vitamin D occurs naturally in very few foods. The best sources of vitamin D are fatty fish, like salmon, trout, tuna, and mackerel. Cheeses, egg yolks, some varieties of mushrooms, and fatty meats also have small amounts of vitamin D in them. Those who do not get enough sunlight must have these foods to rule out vitamin D deficiency.
Take supplements under doctor's supervision
While eating foods with vitamin D can help you raise your vitamin D levels, it might still leave some gaps since it isn't always possible to follow a fixed diet. Those who are allergic to foods that are sources of vitamin D, or have certain preferences, must rely on supplements of vitamin D under the supervision and advice of a medical practitioner.
Exercise daily
Research has shown that those engaged in regular physical activity like walking, jogging, and cycling have better vitamin D levels. According to studies, exercising for two to three hours a week can help in raising the levels of vitamin D in your body. Regular workouts can also help you maintain a healthy weight and lower the risk of many lifestyle-related diseases.
Try UV lamps
Ultraviolet lamps emit UV-B radiation which can boost your vitamin D levels. Your skin produces vitamin D after being exposed to UV-B radiation from the sun. UV lamps, like the sun, help you with UV-B exposure if your sun contact is inadequate. However, make sure to not be exposed to the rays for more than 15 minutes, as it may burn your skin.
