vitamin D deficiency It has become common in both young and old people, where people lead a largely sedentary lifestyle and neglect important nutrients in their daily diet. Because vitamin D is important in a variety of important functions, a lack of vitamin D can affect many aspects of our health. Low vitamin D levels affect calcium and phosphorus absorption, which can increase your risk of bone-related problems such as: osteoporosis.It also causes muscle pain and weakness. Vitamin D deficiency is also associated with depression, bipolar disorder, and schizophrenia. A study published in UK Biobank found that vitamin D deficiency was associated with increased mortality from cancer overall and four specific cancers.
vitamin D It is a fat-soluble vitamin that occurs naturally in certain foods, such as oily fish, red meat, and liver, and can also be added to other foods by fortifying it. Sunlight helps you get vitamin D because ultraviolet (UV) light triggers the synthesis of vitamin D.
Here’s an easy way to increase your vitamin D intake:
1. Enjoy the sunrise on the balcony
If you don’t have time to go outside to get your daily dose of vitamin D, you can stand or sit on your balcony and soak up some sunlight. Early morning sunlight stimulates the production of vitamin D and increases serotonin levels, which can also improve your sleep quality. It is recommended that you get 5 to 30 minutes of sunlight per day.
2. Add fatty fish to your diet
Looking for foods that significantly increase your vitamin D intake? Non-vegetarians can choose fatty fish such as salmon, trout, and mackerel, which are considered great sources of vitamin D. . Just 99 grams of cooked salmon contains about 600 to 1000 IU of vitamin D, which is more than your daily intake. Amount recommended for most people.
3. Add mushrooms
If you are a vegetarian and are wondering what is the ideal food for you? Increase your vitamin D intakeyou can consider mushrooms. mushroom They produce vitamin D when exposed to ultraviolet light, and certain varieties such as wild maitake mushrooms contain as much as 2,348 IU of vitamin D per 3.5 oz (100 g) serving.
4. Try fortified foods
To increase your vitamin D intake, you can choose to purchase vitamin D-fortified foods. Fortification or fortification is the process of adding micronutrients such as vitamins and minerals to food. According to Nutrient magazine, foods fortified with vitamin D contain about 100 IU per serving. Vitamin D intake fortified foodespecially milk, can increase your vitamin D intake. Fortified cereals can also be added to milk.
5. Tofu and paneer
The former is vegan friendly and the latter vegetarian friendly, so you can choose to eat either depending on your dietary preferences. Both are good sources of vitamin D, and eating them regularly can improve your intake of calcium, vitamin C, B12, and vitamin A.
You can easily increase your vitamin D intake with these simple dietary and lifestyle changes. Adding this important nutrient to your diet is important for your overall health.
12 daily habits that can harm your health
