Naturally produced in your skin when exposed to sunlight, vitamin D is often called the sunshine vitamin. However, several factors contribute to the ability of your body to get enough vitamin D from the response of your skin towards sunlight. It describes the reason why many people worldwide do not receive this nutrient on a sufficient level.
One thing to keep in mind is that vitamin D deficiency affects the immune system functions. And in the past decade, studies have also shown a potential link between vitamin D deficiency and several diseases, including systemic infections, such as Covid-19.
Thus, you can imagine how important it is to increase your efforts to ensure that you’re getting sufficient amounts of vitamin D during this pandemic. In this article, Prime Plus Medical Clinic in Bali has listed the three best ways to boost your levels of vitamin D!
#1 Try to get more sunlight!
Yes, that’s right! Without question, this item right here has earned its place at the top of the list. While it is true that most people obtain some of their vitamin D from exposure to sunlight, the amount that we produce is generally not enough.
As mentioned before, many factors affect the amounts of vitamin D produced. That goes from wearing sunscreens, melatonin levels of your skin, where you are in this world, to what kind of job you have.
A study has found that the levels of vitamin D, measured through the 25-hydroxy vitamin D blood test, in people who spend time with outdoor hobbies were significantly higher compared to the group of people who did not regularly engage in outdoor activities. There are plenty of choices, from daily walks, cycling, to gardening or other fun activities. As it turns out, it might be time to have more fun under the sun!
#2 Vitamin D in food
We can find this nutrient in certain types of food. Some of the richest natural food sources of vitamin D are fatty fish, seafood, and fish liver oil. Another source that you can easily add to your daily diet is egg yolks.
If you are a vegetarian or vegan, keep in mind that the only fully plant-based source of vitamin D is mushrooms, with wild mushrooms and shiitake mushrooms known for having the highest vitamin D content. Furthermore, most dairy and plant-based types of milk are fortified with vitamin D and therefore also an excellent source to boost your vitamin D intake.
While we don’t know the exact vitamin D content of these natural food sources, some studies and charts can help you determine your food portions to meet the Recommended Dietary Allowance. For example, studies have shown that approximately 100 grams of canned salmon can provide up to +/- 380 IU of vitamin D or over 60% of the RDA, which is 600 IU for adults. However, first things first! You can start by making sure that you add these foods rich in vitamin D into your menu.
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#3 Take supplements!
Getting sufficient vitamin D through enough exposure to sunlight and natural food sources sounds perfect indeed. However, taking a vitamin D supplement is sometimes what works the best for many people.
Vitamin D is generally available in two common forms such as ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Experts have suggested that vitamin D3 may be significantly more effective at raising vitamin D levels rather than D2, you might want to opt for vitamin D3 whenever it’s possible!
Ready to boost your vitamin D levels as well as your overall health? We do sincerely hope that you always do your very best to stay healthy and safe.