Introduction
According to the World Health Organization, nearly one billion people worldwide have a Vitamin D deficiency. Although this deficiency is a common problem, it remains a serious concern, as low levels of Vitamin D in the body lead to various health issues. Vitamin D is essential to maintain healthy bones, teeth and a robust immune system.
In this article, we will walk you through the different ways to obtain Vitamin D naturally, the recommended daily requirements, and the health benefits associated with each source.
Sunlight
Sunlight triggers Vitamin D production in our body, and with moderate exposure, it can be one of the best ways to increase Vitamin D levels naturally. When the sun’s UVB rays hit our skin, it triggers the synthesis of Vitamin D in the body. However, it’s not always easy to obtain this vital nutrient through sunlight alone.
Experts recommend being outside for 10-30 minutes in the sun, between 10am to 3 pm, several times a week. The duration of exposure varies depending on skin color, latitude, and time of day.
Several factors, including the use of sunblock, living in areas with limited sun exposure, and cloud coverage, can affect Vitamin D production from sunlight. Therefore, it’s important to combine sunlight exposure with other natural sources of Vitamin D.
Foods Rich in Vitamin D
Incorporating Vitamin D rich foods can be a great way to supplement natural production. Some of the best sources of Vitamin D include fatty fish like salmon, mackerel, and sardines. Other sources of Vitamin D include egg yolks, liver, and cheese.
The recommended daily intake of Vitamin D varies depending on age and specific health concerns. For example, the recommended amount of Vitamin D is 400-800 IU daily for adults over 50 years old. Individual requirements can also change based on certain medical conditions.
Consuming Vitamin D rich foods not only benefits bone health but can also help reduce the risk of certain diseases. For example, recent studies suggest that consuming foods with higher Vitamin D, such as fatty fish, can reduce the risk of heart disease.
Vitamin D Supplements
Although getting Vitamin D through natural sources is ideal, supplements can be an easy and effective way to boost your levels. It is important to consult with a medical professional before taking supplements to ensure safety and proper dosage.
There are two main types of Vitamin D supplements available in the market, D2 and D3. While D2 supplements are plant-based, D3 is the natural form of the Vitamin. However, both have been shown to have similar benefits. The recommended dosage varies depending on age, but doctors generally advise 1000-4000 IU per day.
Fortified Beverages
Fortified beverages are another source of Vitamin D. Manufacturers often add Vitamin D to foods like milk, cereal, and orange juice. When shopping for these products, make sure to read labels to check the amount of Vitamin D added.
For example, one glass of fortified milk contains 100 IU of Vitamin D, which can contribute significantly to the daily recommended amount. Additionally, fortified beverages with added Vitamin D are great options for those who are lactose intolerant or have dietary restrictions.
UV Lamps
UV lamps are artificial sources of UV light that emit radiation to stimulate Vitamin D production in the skin. Although UV Lamps can be a good source of Vitamin D, they are not the first choice, and their use carries risks.
Excessive exposure to UV light can cause skin cancer. Therefore, experts recommend using them only as a last resort, and always with caution. Additionally, UV lamps require a prescription for medical use.
Mushrooms
There are several types of mushrooms that contain Vitamin D, including shiitake, maitake, and portobello. Individuals following a vegetarian or vegan diet may find that adding these mushrooms can contribute significantly to their daily Vitamin D intake.
The recommended daily serving size varies depending on the type of mushroom. Portobello mushrooms are particularly rich in Vitamin D, with one whole portobello mushroom offering up to 400 IU of Vitamin D.
Cod Liver Oil
Cod liver oil is a nutritional supplement rich in vitamins, including Vitamins A and D. Consuming cod liver oil is a traditional way of obtaining Vitamin D, and has been in use for decades.
Not only is cod liver oil high in Vitamin D, but it also contains Omega-3 fatty acids, which promote cardiovascular health. The recommended daily dosage of cod liver oil varies based on age, with doctors generally recommending a daily dose of 1,000mg for adults.
Conclusion
In summary, Vitamin D is essential in maintaining good bone health and a robust immune system. It is vital to ensure the daily intake of Vitamin D for overall health benefits. This article has outlined the different natural ways to obtain Vitamin D, including sunlight, food sources, supplements, fortified drinks, UV lamps, mushrooms, and cod liver oil.
We recommend getting your Vitamin D from a variety of different sources to ensure you get enough of this vital nutrient. If you are concerned about your Vitamin D levels, or have questions about supplementation, it is always good to consult with a medical professional.
