Best Ways to Intake vitamin D

Vitamin D is essential to our diets as it helps build and maintain our bones. If we think of vitamin D, it is normal for us to immediately think of the sun. However, if you live in certain parts of the world, it is likely that your exposure to the sun is minimal, especially during the winter.

One way for you to consume more vitamin D is to eat more egg yolks. Egg yolks are full of vitamin D, and they are relatively easy to include into your diet on a regular basis. Some chickens are even fed vitamin D enriched grains that will increase the amount of vitamin D intake of the eggs.

Red meat, liver, egg yolks, mushrooms, and salmon are rich sources of vitamin D. Your daily food intake should provide you with 20mcg of vitamin D every day.

Most vitamin D rich foods are also good sources of proteins and fatty acids that help nourish the mind and body. Eggs are a great source of vitamin D and are perfect for breakfast. Organic eggs are a better source of vitamin D.

Studies have shown that pasture-raised chickens that roam outside in the sun lay eggs with higher vitamin D content. 

Our body synthesizes Vitamin D when our skin cells are exposed to sunlight. Sitting out on your lawn on a sunny day can help you feel warm, and energized. If you have a vitamin D deficiency, taking sunbaths is necessary.

Lay a yoga mat or a sheet that is comfortable directly under sunlight. Lie down and read a book or play music to enjoy. Take a 20 minutes sunbath without wearing any sunblock to let the body absorb sunlight.

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Since Vitamin D is not a common natural nutrient in many foods, it’s often added to staple foods through fortification. However, the content of Vitamin D in these foods may vary by brand, region, country, and other factors.

Some fortified staples are:

·        Ready-to-eat cereals

·        Tofu

·        Orange juice

·        Cow’s milk

·        Plant-based milk alternatives such as almost, soy, and hemp milk

Fatigue, muscle weakness, and aching bones are indicators of vitamin D deficiency. To treat vitamin D deficiency, incorporate more vitamin D rich foods in your diet.

If you have a severe vitamin D deficiency, augmenting the body’s vitamin D with supplements might work for you. Vitamin D supplements can increase your vitamin D intake by 10mg to 100mg. Consuming more than100mg of vitamin D can be dangerous therefore you should always get your vitamin D level tested before taking vitamin D supplements. If you have severe body aches, see a doctor soon.

Getting at least 10-15 minutes of sunlight every other day can greatly increase your vitamin D levels. However, don’t overdo it because excessive exposure to UV radiation can increase your risk of skin cancer.

Alternatively, you could also use UV light but the risks still remain.