Effective ways to increase vitamin D levels

Vitamin D is one of the essential nutrients your body needs for many vital processes, including building and maintaining strong bones. Consumption of low levels of vitamin D affects public health worldwide, as vitamin D deficiency affects 13% of the world's population.

What is vitamin D?

Vitamin D is a fat-soluble vitamin that essentially helps to absorb calcium and promotes bone growth and strength. It also has various functions in the immune system, the digestive system and the nervous system.

The scientific community is talking a lot about how much vitamin D your body needs. According to the WebMed magazine, the National Academy of Medicine estimates that 600 to 800 units of vitamin D per day are sufficient, while the United States Endocrine Society recommends 1,500 to 2,000 units per day. The National Academy of Medicine also suggests that it is safe to consume up to 4,000 units of vitamin D a day.

It is best to avoid long-term doses of vitamin D above 4,000 IU without medical supervision.

Natural sources for vitamin D:

1 – spend time in the sun

Vitamin D is often called "sun vitamin" because the sun is one of the best sources of this nutrient. Your skin can produce large amounts of vitamin D alone when exposed to ultraviolet light.

Dark-skinned people need to spend more time in the sun producing vitamin D than people with fair skin, because darker skin contains more melanin, a compound that can prevent the production of vitamin D. vitamin D.

Age can also have an effect. As you get older, the production of vitamin D in your skin becomes less effective.

Sources suggest that an exposure of up to 8-15 minutes is enough to produce vitamin D for individuals with fair skin. Black people may need more time.

2 – Eat fatty fish and seafood

Fatty fish and seafood are some of the richest natural dietary sources of vitamin D, such as tuna, oysters, anchovies, shrimps and sardines.

3 – consumption of quantities of mushrooms

The fungus produces vitamin D when it is exposed to ultraviolet light. Wild mushrooms, or those grown commercially in ultraviolet light, have the highest levels of vitamin D;

4 eggs

Eggs are an excellent source of vitamin D, especially fresh eggs and not kept for a long time. Experts say that egg yolk is the richest part of vitamin D.