Vitamin D rich foods
4 Ways to Get Vitamin D in Winter.
Vitamin D deficiency is the most typical deficiency in the world, and it occurs mainly during the wintertime when most people don’t get enough sunlight. About a third of American adults are deficient in this essential micro-nutrient. Similar findings have been made in Canada and most parts of Europe, where the winter season stretches for several months. Humans get most of their Vitamin D supplies when ultraviolet light is absorbed through the skin layers and then triggers its secretion. Fortunately, there are simple ways through which you can increase your Sunshine Vitamin D secretion from within.
Increase Your Intake of Eggs, Mushroom, and Fish
Some seafood, including Tilapia, Salmon, Cod, Sardines, Tuna, shrimps, and scallops, are natural Vitamin D sources you should include in your diet, especially in the winter. In addition to the seafood options mentioned, expert nutritionists recommend increasing your beef, cod liver oil, and egg intake. Vegetarians can increase their uptake of this nutrient by consuming edible mushrooms.
Remember to shop for edible mushrooms at grocery stores, and wild mushrooms can be poisonous for human consumption. When choosing eggs, you need to consume both the white and the yolk to enjoy full access to Vitamin D and other essential nutrients. Similarly, fish skin contains a significant amount of the nutrient, and be careful of scraping it off alongside the scales.
Use the UV Lamps More Often in Winter
Another easy way to increase your Vitamin D absorption in winter is to use an ultra-violet UV lamp more frequently, especially in winter. The reason is that the sun emits a UVB light that the human skin can synthesize, the UV lamps use these types of rays emitted from the sun. With this lamp, you can stay comfortable indoors and get all the benefits of the sun you go out for in the summer.
Research has confirmed that staying safe from LED lights at some wavelengths may be more effective in getting this essential micro-nutrient than soaking yourself in hot sunlight. Check with your healthcare service provider before you commence a UV therapy routine at home. Remember to maintain a substantial distance between you and the lamp to avoid over-exposure to UV rays- failure to adhere to this rule may lead to some illnesses. Pay attention to safety rules attached to the UV lamps.
Use Recommended Nutritional Supplements
While humans and animals can produce Vitamin D3 from sunlight rays, food, and vitamins, plants produce Vitamin D2; however, the latter tends to be less effective. Nutritionists recommend that you check the D3 option when buying supplements. Most vegetarian-friendly supplements may contain more D2 than D3. You can get these essential and nutrient-dense supplements in different forms, including powders, pills, sprays, and chewable. Not everyone requires these supplements; for instance, you may not need them if you consume the recommended five servings of fruits and veggies daily.
Get Some Vitamin D Fortified Foods
One of the easiest ways to get your essential Vitamins naturally is through fortified foods. Nutritionists will recommend that you increase your intake of fortified cereals, milk, juice, yogurt, and some fat spreads. Remember that Vitamin D is fat-soluble; you should avoid certain fat-free fortified raw foods that may drastically lower your micro-nutrient absorption. You also need to check the food labels because the amount of vitamin D in them may vary significantly. If you are lactose intolerant, perhaps you should consider yogurt instead of milk. You can also consider some other milk derivatives aside from yogurt.
Lack of Vitamin D has been found to contribute to human problems such as depression, bone fractures, osteoporosis, rickets in toddlers, weakened muscles, auto-immune disorders, and increased risks of diseases such as diabetes, high blood pressure, and some cancers. When you increase your intake of this essential nutrient, you will not only reduce the risks of the diseases mentioned above. While kids will require a daily Vitamin D intake of up to 10 mcg, adults between ages 15 and 70 will require up to 15 mcg daily. It would be best if you did not single out this essential nutrient for regular consumption; nutritionists recommend a wholesome approach where all other micro and macro nutrients must be consumed at their daily recommended levels to achieve optimal health.