Even though vitamin D is one of the most readily available vitamins, around 1 billion people worldwide suffer from its deficiency. This vitamin benefits in the body by increasing the intestinal absorption of magnesium, calcium, and phosphate, which are then synthesized for healthy bone formation.
Problems like loss of hair, bone and back pain, and general weak bone structures are associated with a lack of vitamin D. Researchers are also investigating potential connections of vitamin D deficiency to hypertension, diabetes, and cancer.
5 Ways to Raise Your Vitamin D Level
The prevalence of vitamin D deficiency is constantly on the rise, mostly because people spent most of their time inside the home or in workplaces that are in shades where access to sun is limited. Exposure to sun on a regular basis means healthy vitamin D levels. Here are a few tips on how to achieve this:
- Expose the arms to the sun for 20-25 minutes
- Get out of the office and stroll around the sun for a couple of minutes. This is a good alternative for people with a tight schedule who cannot allow sitting in the sun for too long
- Let your children do plenty of outdoor activities to raise the ‘sunshine vitamin’ levels in their bodies
- Take a break from work and travel to sun-rich areas
Generally, the sun is one of the best sources of the vitamin. “The best source of vitamin D is sunlight,” says Kelly Pritchett, Ph.D., R.D., spokesperson for the Academy of Nutrition and Dietetics and assistant professor of nutrition and exercise science at Central Washington University.
- Fatty Fish
Fish is a great source of many vitamins. Vitamin D is synthesized from the fat within the body of the fish. A serving of fatty fish two to three times weekly provides around 127% of the recommended amount. Some of the best fish to choose from include tuna, herring, salmon, sardines, and mackerel.
- Fortified Foods
Fortified foods have a large quantity of the vitamin. However, it is important to take note of the packaging of these foods as some of them lack it. They are considered as whole meals, but they can be taken as snacks, too. Good examples include rice milk, soy milk, orange juice, cereals, tofu, mushrooms, and bread.
- Animal Extracted Foods
As milk generally contains vitamin D, this translates to most milk products, such as yogurt and cheese. Ricotta cheese, in particular, is known for its abundance in vitamin D. Beef liver is also high in the vitamin, so including it in your diet is a good idea.
Eggs, particularly egg yolks, could provide around 7 % of vitamin D so having a few egg yolks a day is really fulfilling. Being rich in fat, they also assist in the absorption of the vitamin by the intestinal walls.
- UV Lamps and Bulbs
Artificial UV ray bulbs and lights can go a long way in helping people with absorption deficiencies. However, the lamps have a pretty high rate of UV Ray emission, which means that they pose a certain risk to the eyes and skin. Therefore, people can use them with a doctor`s recommendation only. Proper eye protection is also employed in such cases.