Humans were made to not be indoor whole day, but due to the emergence of tech – most careers and activities have become indoor leading to vitamin D deficiency. When our body gets exposed to the sunlight, the vitamin D in inactive form enters our body, that inactive form is converted into the active form of vitamin D that is known as Calcidiol. Our body gets vitamin D from some foods also, but major source is sunlight. Deficiency arises when the body does not get the adequate amount of vitamin D, it should be between 50-125nmol/l. Insufficient vitamin D can cause a number of problems such as bad bone health, tiredness, headaches, and so on. According to some researches, deficiency of vitamin D leads to depression and diabetes problems. However, if you have low vitamin D you can get adequate amount of it by following effective ways:
In summers you get a good amount of vitamin D from sunlight, but the problem usually occurs in winter season. So maintain your vitamin D by getting enough exposure of sunlight. Tendency of the body to produce vitamin D also depends on skin colour because the dark-skinned people produce less vitamin D than the fair-skinned people, it is dependent on the age as well because younger people produce more amount of vitamin D than the adult people. It is due to the reason that skin pigment obstructs light and the procedure become less efficient with the age.
While exposing yourself to sunlight, do not burn your skin. It is necessary to take precautions due to the risk of skin cancer.
When the mushrooms are produced while getting exposed to ultraviolet light, then they produce vitamin D2. Most of the mushrooms are produced in the dark so they do not have vitamin D or contains very little amount of vitamin D. If you want to increase your vitamin D level, you can go for wild mushrooms or the mushrooms that are treated with ultraviolet light.
Eat Egg Yolks
Chickens that stay indoor usually, have very little amount of vitamin D. Whereas, those chickens that roams outside have three to four times higher amounts of vitamin D present in the egg yolk. Eat the egg yolk of the chickens that roams outside or that are said to have a high amount of vitamin D.
Eat Fatty Fish
Fatty fish such as salmon, tuna and trout contains good amount of vitamin D. You can eat the fatty fish, especially during winter season to increase your vitamin D level.
Canned Tuna Fish
If you are not eating, do not worry, you can eat the canned fish as well. The best thing about the canned tuna fish is its tasty flavor and you can even store it. Furthermore, it is not only a good source of vitamin D, but also a good source of niacin and vitamin K. Prefer light tuna fish than the white tuna fish because it contains less amount of methyl mercury that causes health problems.
If your vitamin D level is not getting better by the sunlight exposure and food intake, consult the doctor as soon as possible. If you are living in Hyderabad Sindh, messiah.pk has made it easy for you to book an appointment with top doctors Hyderabad, Sindh through Messiah.pk application. Also keep in mind that the higher level of vitamin D is also hazardous for health. So if you want to go for supplements, consult a doctor first to take the right amount of vitamin D dosage.