5 Ways to Get more Vitamin D in your Diet

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Gone are those days when human beings would work hard in the sunshine ploughing the fields. In today’s world, most people are found indoors doing a high-pressure desk job. Such a mundane lifestyle has led to high levels of Vitamin D deficiency among both vegetarians and non-vegetarians. Don’t fret. It’s not the end of the world. There are ways to ensure that you get enough of this extremely essential vitamin.

Vitamin D regulates our body’s ability to absorb calcium and also controls cell growth. Vitamin D deficiency causes a wide-range of health hazards including muscle weakness, depression, sclerosis and in some cases can also lead to cancer.

While it is easy to avail other essential vitamins through a well-balanced diet, giving your body Vitamin D is slightly difficult. However, there are ways to boost your Vitamin D levels. Here are 5 super cool tips:

vitamin-D

Sunlight

You probably already know that the best source of Vitamin D is sunshine. But what you probably don’t know is how much of sunlight is enough and how many minutes of exposure is required for boosting your body’s Vitamin D levels. Five to 30 minutes of exposure to sunlight two or three times a week is more than enough for out body to attain optimum levels of Vitmain D. Go for a walk in the park first thing in the morning or go for a stroll post lunch – the idea is to stay outdoors during the day for some time. However, do remember not to get yourself sunburned. Take precautions by using an SPF.

Mushrooms

Surprised are you? Most people are unaware of the fact that mushrooms can reportedly provide as much Vitamin D as any regular supplement. All varieties of mushrooms have levels of Vitamin D in them. So one good way to boost your supply is by eating mushrooms 2-3 times a week. You can toss some in your soup or your pasta. You can also add them to your breakfast omelette or add them to your sandwich. A quick tip: Set a bunch of mushrooms in the sun for about 15-20 seconds and boost its Vitamin D content!

Eggs

Most people in this day and age, especially the health conscious ones, prefer consuming only egg whites and junk the yolk. However, it’s the yolk that has many nutritional benefits, including being an awesome source of Vitamin D. One egg contains close to 1 mcg of Vitamin D. So eating the yolk at least 2-3 times a day would do a world of good to you.

Oily fish

 Oily fish like tuna, mackerel, trout, sardines and salmon are great sources of Vitamin D. According to researchers, a 3-ounce fillet of any of these oily fishes can supply your body about 80-90% of your daily requirement of Vitamin D. Now how awesome is that?

 Fortified foods

Several products are available in the market that are fortified with vegan Vitamin D. Foods such as almond milk, soy milk, bread, certain grains etc. are routinely fortified. However, do check the label to cross-check the same.


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