Air, water, and sunlight are the necessary elements of nature. These three are important for our body too. Everybody knows the role of air and water but only a few people know the importance of sunlight in our body. Sunlight is a vital source of “Vitamin D” in the body. Like all the other vitamins, Vitamin D also plays an important role in our body. On average, it is recommended to take 400 – 800 IU/day or 10-20 micrograms of Vitamin D.
Vitamin D regulates the number of minerals like calcium and phosphorus in the body. These minerals help in keeping our bones, teeth, and muscles healthy. Vitamin D also fights against some diseases and depression. When the body lacks this important vitamin, diseases like rickets in children and osteomalacia in adults may develop. So, it’s necessary to maintain the optimum amount of Vitamin D in the body. In this article, you will find ways to increase Vitamin D naturally.
Spend more time in sunlight
As sunlight is a good and natural source of Vitamin D, therefore try to expose yourself to sunlight. For this reason, Vitamin D is also known as “sunshine vitamin.”
Our skin contains a type of cholesterol which in the presence of sunlight converts into Vitamin D, also known as cholecalciferol or D3. Moreover, the Vitamin D that our body derives from the UV rays of sun circulates longer than that derived from food or supplements.
Try these yoga asanas
Yoga is best to expose our body to sun and this activates Vitamin D in our body. We can try the following yoga asana that can help us to boost up Vitamin D level:
- Virikshasna or Tree pose
- Trikonasana or Triangle pose
- Virabhadrasana or warrior pose
- Bhujangasana or cobra pose
- Shavasana or corpse pose
Studies suggest that one glass of cow milk a day fulfils our body’s daily requirement of Vitamin D. Cow milk is nutritive. It is rich in Calcium and contains a good amount of Vitamin D. It’s better to consume full fat milk as it contains the maximum amount of Vitamin D.
Juicy oranges are not only rich in Vitamin C but also in Vitamin D. You can consume orange as juice or as a fruit. You can start your day with the fresh self-prepared orange juice. Try to avoid the packed orange juices.
These are the only plants that totally contain Vitamin D. Like humans, mushrooms also produce their own Vitamin D. But the difference is, they produce ergocalciferol or Vitamin D2. Vitamin D2 is also efficient in increasing the circulation of Vitamin D in our body. The amount of Vitamin D in mushrooms depends upon their variety. While eating mushrooms, one should be careful as some of them are poisonous.
Nowadays most of us eat oatmeal. But only a few people know that it is a good source of Vitamin D. It also helps our body to be in shape. It is rich in minerals, vitamins, and carbs as well. You can prepare a number of tasty dishes with it. Enjoy taking Vitamin D with it.
Add fatty fish and seafood to your diet
If you are a non-vegetarian, then you can go for these two natural things that are loaded with Vitamin D. However, the content of Vitamin D can vary depending upon the type and species. A fish named Salmon is a rich source of Vitamin D. You can also include oysters, shrimps, mackerel, and much more seafood in your meals.
Eggs serve as delicious and healthy food. The yellow part of an egg known as the yolk is rich in Vitamin D. One whole large egg yolk contains about 37IU of Vitamin D. Pasture-raised eggs contain a higher amount of Vitamin D. When the hens and their eggs are raised in the pasture, they get the sufficient amount of sun rays. In turn, the content of Vitamin D is more in them.
You can eat egg in whatever form you like. Eat it as a curry, boil it, or cook it with rice.
You can try any of these to increase the Vitamin D content in your body but never take too much of anything. An excessive amount of Vitamin D can harm your body by building up calcium in the body. This is known as hypercalcemia. The presence of a high amount of Vitamin D can also develop kidney problems. It may start the formation of stones in the kidney. You can also experience problems related to bones if you consume Vitamin D in excess.
So be sure about the daily dose of Vitamin D. Neither take too less nor take too much.