Check These Natural Sources Of Vitamin D To Avoid Deficiency

If the question of how to get vitamin D naturally challenges your mind, then I suggest you put your mind to rest because we are here to shed light on your queries.

To start with, having the right amount of vitamin D in your body is paramount. There are various why’s and how’s for saying so. Here’s a quick rundown.

For strong bones

Vitamin D is central to obtain healthy bones. It aids in the building of the bones by utilizing calcium and phosphorus. If your body has a deficiency in vitamin D, then you are bound to face problems such as osteomalacia in adults and rickets if you are a child.

Aids in weight loss

Vitamin D has been proven to keep your hunger pangs at bay as you get the right balance of nutrients, thus reducing your desire to snack in between meals. Thus, it aids you in weight loss. So, if you are trying to shed a few kilos, then make sure that your body receives the right amount of vitamin D.

It may help to fight depression.

When you have the correct level of vitamin D in your body, it leads to an improved mood. This is because vitamin D helps in the healthy functioning of your brain. Thus, its insufficiency impedes the normal functioning of your brain. It is observed that there are fewer chances of being anxious or depressed among those who get the advised amount of vitamin D in their body.

Helps ward off diseases

Vitamin D helps keep various diseases and health conditions at bay. Heart disease, colon cancer, breast cancer, prostate cancer, autism, autoimmune disease, diabetes, high blood pressure, flu, and neuromuscular diseases are some of the diseases that are at a reduced risk if you have the right amount of vitamin D level in your body.

What Is The Recommended Amount Of Vitamin D?

The amount of vitamin D that a body needs depends on their age.

For a newborn up to 12 months, the body needs around 10mcg of Vitamin D

If you are a child aged between 1 to 13, then the body needs 15mcg of Vitamin D

Teenagers who are 14 to 18 years require around 15mcg of Vitamin D

For an adult aged between 19 to 70 years, the body needs around 15mcg of Vitamin D

Adults of 71 years and older should consume around 20mcg of Vitamin D

For pregnant and breastfeeding teens and women, the body needs around 15mcg of Vitamin D

Now that you know how much Vitamin D you need to consume let us tell you how to get vitamin D naturally.

How To Get Vitamin D Naturally?

There is more than one way that you can get your daily dose of vitamin D naturally. Here’s a list of them curated so that you do not miss out.

Sunlight

Just a 10 to 15-minute sun exposure enhances Vitamin D levels in your body substantially. Your skin consists of cholesterol that, when exposed to UV radiation from the sun, starts producing Vitamin D. Vitamin D produced in your body due to the sun’s exposure is the most effective one. It is crucial to note that the amount of vitamin D produced in your body from sunlight varies among people. It depends mainly on the age, skin tone, and geographical location of the person.

Fish and Seafood

Fish is a perfect source of Vitamin D, especially salmon. Consuming salmon covers your daily dosage of vitamin D intake needed. Tuna, mackerel, oysters, shrimp, sardines, and anchovies are some of the fishes and seafood that have good levels of vitamin D.

Egg yolks

Constituting 2-5% of the RDI (Recommended Dietary Intake), egg yolks make for a perfect source of Vitamin D. Two servings of eggs a day are enough to cover the daily dosage of vitamin D required for your body. Thus, eggs make for an excellent source of Vitamin D more than any other food.

What Causes Vitamin D deficiency?

Your body can fall short of the required Vitamin D level because of various factors. Below are some of them:

Lack of proper exposure to sunlight

Sunlight makes for a major source of vitamin D for your body. If you, for some reason, stay most of the time indoors or live near northern latitudes, then you are at a greater risk of not receiving sunlight properly. This will eventually result in reduced vitamin D levels in your body.

You do not consume foods that are rich in Vitamin D.

Fish, egg yolks, and seafood constitute the majority of the Vitamin D in food sources. If you are a vegan, then you tend to give these food items a miss. It is thus a no-brainer that vegans largely suffer vitamin D deficiency.

You are overweight

Vitamin D is generated in the body after its extraction from your blood. People who have a higher BMI (Body mass index) have comparatively reduced blood levels of vitamin D.

Instead of landing in a spot of a major health concern, it is better to maintain the needed levels of Vitamin D in your body beforehand. This blog will help you answer the question of how to get vitamin D naturally so that you are on the path to a healthy lifestyle.