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Four ways to get your daily dose of vitamin D

Do you know 80 percent of the population in India suffers from vitamin D deficiency? This statistics is surprising as India is a sun-drenched country

But with the type of lifestyle this generation is currently getting used to, they generally do not have enough sunlight exposure so that their body can make vitamin D alone.

The vast majority of the time, the afternoon is spent inside a workplace, working in front of a computer; hence, people don’t get enough exposure from sunlight.

The significant increase in the consumption of junk food in the urban population has led to the obesity epidemic. Apart from not getting enough Vitamin D, people are also not consuming fiber and sufficient protein daily.

While most of the people won’t have any symptoms of vitamin d but a lack of vitamin d will affect their health in the long run. Low levels of vitamin D within the body can lead to several chronic ailments in addition to weaker bones and joints in the long term.

Here are four ways to get your daily dose of vitamin D

  1. Though supplements can boost your Vitamin D level, it is sunlight, which is the best source of Vitamin D. Studies have found out that Vitamin D acquired through sunlight circulates twice as long as compared to other sources. It has been identified that soaking up sun rays in the early morning as the most efficient way of getting your daily dose of Vitamin D. 10 to 15 minutes of exposure should be ideal. Also, people with darker skin complexion need to spend more time in sunlight than fair-skinned persons.

  2. Nutritional supplements for vitamin D is offered in two forms, D3 and D2; however, it is D3 that is more successful in keeping vitamin D levels. The daily dose for vitamin D supplements is dependent on your existing levels of vitamin D. Thus; it’s always better to get your Vitamin D levels checked before beginning any nutritional supplement. Ordinarily, 1000 to 4000 IU is healthier and safe supplementation for any age group. But as with any supplements, it is better to get a consultation of a physician before beginning the course.

  3. There are several non- vegetarian food options in addition to vegetarian food that is an excellent source of vitamin D. These include egg yolk, fatty fish, and other types of seafood. On the flip side, mushrooms would be the utterly plant-based supply of vitamin D.

  4. Fortified food has become very common nowadays. Earlier, only milk used to come fortified with vitamin D, but now people have a variety of options to choose from fortified foods such as Soy Milk, Almond Milk, fruit juices, cereals, yogurt, tofu, etc.


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