Vitamin D is an essential part of healthy diets, playing a central role in helping the body absorb calcium, magnesium, and phosphate. So, if you want to maintain strong bones and immune systems, it’s vital that you meet your daily recommendation of 600-1000 IU.
Whether you have a Vitamin D deficiency or just need help meeting the daily goal, here are six ways to get more of the fat-soluble vitamin.
#1. Spend more time in the sun
Arguably the most effective way to get more Vitamin D is to spend increased time in the sun. While the absorption levels can be influenced by various variables, including age and skin tone, everyone can benefit from added exposure to the sun’s UV-B radiation. However, you will have to protect yourself against sunburn too.
Meanwhile, if sitting by a window, you must leave it open as the glass will block the Vitamin D-giving rays.
#2. Use a UV lamp
When the body struggles to absorb Vitamin D through sunlight or food, an Ultraviolet lamp can provide an alternative solution. They look like a smaller version of a tanning bed and may be used for a few minutes each day to increase your levels. They are usually used more frequently during the winter months.
However, you will need to use the UV lamp with care as they do carry the same health risks as using tanning beds.
#3. Take Vitamin D supplements
When your body is naturally lacking any vitamins and minerals, food supplement tablets are an obvious solution. Vitamin D supplements can be used to boost your daily intake. They are available in several forms but are most commonly found as a daily tablet or spray. Look for products with Vitamin D3 for the best results.
#4. Eat more fish
Alongside getting more sun, a conscious effort to eat more fish should be high on the agenda. A tin of tuna, for example, provides around half of your daily recommendation. Other Vitamin D-rich seafood includes mackerel, sardines, oysters, and shrimp. As well as fish, mushrooms and egg yolks are ideal.
The majority of those foods are high in omega-3 fatty acids, which are great for the heart. So, there’s an even greater incentive to adjust your diet accordingly.
#5. Focus on fortified foods
In addition to fish, fortified foods can be used as a powerful tool to boost your natural Vitamin intake and levels. Multi-gram, low-calorie fortified cereals are the perfect way to start your day, not least because cow’s milk offers Vitamin D and calcium. This is the perfect recipe for promoting stronger bones.
Most suitable cereals now have it clearly shown on the box or packaging. Try a mix of cereals to unlock the best long-term results.
#6. Drink the right drinks
While the right choice of foods will significantly boost your Vitamin D levels, you should not ignore the value of drinks. Cow’s milk has already been mentioned, but various alternative kinds of milk (soy, almond, etc.) are equally good choices. Orange juice is packed with vitamins too, which makes it a healthy addition to your diet.