Best Ways To Increase Vitamin D Levels
Vitamin D is very important for bones, muscles and the overall health. Vitamin D is made in our bodies through a series of processes that tend to start when our skin is exposed to the ultraviolet or UV radiations.
Vitamin D is very important in a large number of physiologic processes, which includes calcium absorption, innate and adaptive immunity, and also the homeostasis of a number of organs. The chronic vitamin D deficiency in major adults results in the conditions namely osteoporosis, osteomalacia, muscle weakness, and much increased risk of falls.
Also, the poor vitamin D intake and also low blood levels of vitamin D metabolites are generally associated with the increased incidence and also the severity of several autoimmune diseases which involve the T helper type 1 lymphocyte, that includes multiple sclerosis, rheumatoid arthritis, type I diabetes, systemic lupus erythematosis, and psoriasis. Also, the lower levels of vitamin D, which are adjusted for the body mass index, are also associated with the increased risk of hypertension, myocardial infarction, and also death as a result of any cardiovascular diseases.
What is vitamin D?
Vitamin D basically is a fat-soluble vitamin that primarily aids for calcium absorption, and promoting growth and also mineralization of your bones. This vitamin is also involved in the various functions of your immune system, digestive system, circulatory system, and nervous systems.
How much of vitamin D do you need?
There was a significant debate within the scientific community about how much vitamin D your body needs per day.
According to the U.S. National Academy of Medicine, they consider 600–800 IU of daily vitamin D will be sufficient for the majority of the population, while the Endocrine Society in the U.S recommends 1,500–2,000 IU of vitamin D per day. And the Reference Daily Intake i.e. RDI is currently set at about 600-800 IU of vitamin D for adults, which is based on the U.S. National Academy of Medicine’s recommendations
Requirement of Vitamin D:
- For people in the Age 1-70: 600 IU of Vitamin D per day
- For people Aged 71 and older: 800 IU of vitamin D per day
Your doctor may sometimes recommend higher levels of calcium and vitamin D, especially if you are not getting enough of them or are at a major risk for osteoporosis.
You have to Spend more time in sunlight
Vitamin D is referred to as “the sunshine vitamin” because sun is one of the best sources of this nutrient. Basically, your skin hosts a type of cholesterol that functions as a precursor to the vitamin D. And when this compound is exposed to the UV-B radiations from the sun, it then becomes vitamin D. In fact, the sun-derived vitamin D may circulate for twice as long as the vitamin D from food or any supplement intake.
You have to Exercise daily: Regular exercise may assist with the production of vitamin D.
You will have to eat enough calcium: As vitamin D and calcium work together in order to make your bones strong. You will have to make sure that you get enough calcium by including a selection of dairy products, a portion of leafy vegetables, fish, tofu, Brazil nuts and almonds in your everyday diet.
You have to consume fatty fish and seafood
As Fatty fish and seafood come among the richest and the natural food sources of vitamin D.
In fact, about a 3.5-ounce i.e. 100-gram serving of the canned salmon can provide you up to 386 IU of vitamin D i.e, about 50% of the RDI.
The exact vitamin D content of the seafoods might vary depending on the type and the species in question. For example, some of the researchers suggest that the farmed salmon may contain only 25% of the amount of the wild-caught salmon
You may eat more mushrooms
Mushrooms are the completely plant-based source of vitamin D.
Just like humans, mushrooms also can make their own vitamin D when they are exposed to UV light. Humans can also produce a form of vitamin D which is known as D3 or cholecalciferol, whereas the mushrooms produce D2 or ergocalciferol.
Both these forms of this vitamin can raise the circulating levels of vitamin D, though researchers suggests that D3 may raise the levels more effectively and efficiently than D2
You may include egg yolks in your diet
Egg yolks are the another good source of vitamin D, which you can easily add to your routine.
Just like the other natural food sources, egg yolks have a variable vitamin D content.
You may consume Fortified milk
Almost all types of cow’s milk available in the U.S. are fortified with the vitamin D, but ice cream and cheese are not fortified.
In general, about 8-ounce glass of milk contains at least about 100 IUs of vitamin D, and an 6-ounce serving of yogurt contains about 80 IUs, but this amount can be either higher or lower depending on how much is added.
You may also consume Some type of orange juice
Are you not a dairy fan? Not a problem. You can get some amount of vitamin D from fortified orange juice.
About one 8-ounce glass of fortified orange juice usually has around 100 IUs of vitamin D, but the amount of vitamin D varies from brand to brand. Not all brands are fortified, so it is very important to check the label.
You may consume beef liver
Although consuming beef liver might not be the most appealing source, about a 3.5-ounce serving of cooked beef liver contains about 50 IUs of vitamin D and several other nutrients. You’ll also be getting vitamin A, iron, and protein from Beef liver.