Meeting your daily Vitamin D requirements, naturally: Here are 5 steps

New Delhi: Vitamin D deficiency is a widespread and significant health issue prevalent throughout India. It is estimated that a large number of individuals have low levels of vitamin D, and solely relying on supplements is not sufficient.

The signs and symptoms of vitamin D deficiency go beyond just unexplained fatigue, weak muscles, and brittle bones. This essential nutrient plays a crucial role in maintaining overall bodily functions. It aids in building strong bone structure and promoting healthy bones and muscles. Referred to as the “sunshine vitamin,” maintaining optimal vitamin D levels can help reduce the risk of various health complications, including bone density loss, osteoporosis, fractures, diabetes, heart diseases, and low energy levels.

Why is Vitamin D important?

Vitamin D is essential for our overall health and well-being. It regulates calcium and phosphorus absorption, maintaining strong bones. It supports a healthy immune system by regulating immune responses, enhancing immune cell function, and reducing inflammation. Vitamin D has been linked to a lower risk of heart disease, high blood pressure, and other cardiovascular conditions, as it helps regulate blood pressure. Some studies suggest it may reduce the risk of colorectal, breast, and prostate cancer. While sunlight exposure is the primary source of vitamin D synthesis, it can also be obtained from foods like fatty fish, fortified dairy products, and egg yolks. Supplements may be recommended for those with limited sun exposure or difficulty meeting their daily requirements through diet alone.

5 Natural Ways to Increase Vitamin D

1. Sun Exposure: Protect yourself from too much sunlight to prevent skin cancer. Just 15-20 minutes of unprotected sun exposure can help your body produce enough vitamin D.

2. Exercise: Regular physical activity helps your body make vitamin D. It’s good for your overall health and can keep your vitamin D levels in check.

3. Vitamin D-Rich Foods: Animal-Based Sources: Foods like egg yolk, fatty fish, and seafood are rich in vitamin D.
Plant-Based Sources: Include mushrooms, amaranth, ragi, soybean, curry leaves, and sesame seeds in your diet for vitamin D.

4. Magnesium: Magnesium helps activate vitamin D and keeps your bones healthy.

5. Vitamin D Supplements: If needed, consult a doctor before taking vitamin D supplements. They can guide you on the right dosage based on your specific needs.

Vitamin D rich foods

1. Fatty Fish: Fish like salmon, trout, mackerel, and sardines are excellent sources of Vitamin D. They also provide omega-3 fatty acids, which are beneficial for heart health.

2. Cod Liver Oil: Cod liver oil is derived from the liver of codfish and is an excellent source of Vitamin D.

3. Egg Yolks: Egg yolks contain small amounts of Vitamin D.

4. Mushrooms: Some varieties of mushrooms, such as shiitake and maitake, are exposed to ultraviolet light during cultivation, which increases their Vitamin D content.

Remember, while these foods can contribute to your Vitamin D intake, sunlight exposure remains the primary source of Vitamin D synthesis in our bodies. So, try to get some safe sun exposure and enjoy these Vitamin D-rich foods to support your overall health.