Vitamin D is important for your body’s bone health and other essential processes. It helps with various functions of your immune, digestive, circulatory, and nervous systems. This fat-soluble vitamin has been proven to prevent things like depression, diabetes, heart disease, and cancer, making it a crucial part of your health journey.
What are the best ways to boost your vitamin D levels?
Based on the U.S. National Academy of Medicine’s recommendations, the Reference Daily Intake (RDI) is currently set at 600-800 IU of vitamin D for adults. Here’s how you can ensure your vitamin D intake is meeting the recommended levels for your body.
- Get Some Sun
- Try Fatty Fish
- Eat More Mushrooms
- Use Egg Yolks
- Take Supplements
1) Get Some Sun
The sun is one of the best sources of vitamin D. When your skin’s cholesterol compound is exposed to UV radiation from the sun, it produces vitamin D. It’s recommended that those with darker skin spend more time in the sun than those with lighter skin because melanin inhibits vitamin D production.
Pro Tip: While it’s great to get at least 8-15 minutes of sun per day, make sure you use sunblock to prevent skin cancer when spending a long time outside.
2) Try Fatty Fish
Incorporating fatty fish and seafood into your diet can boost the amount of vitamin D from food. Tuna, sardines, and salmon are a great natural source of vitamin D for your body. They’re also rich in omega-3 fatty acids, which are good for your heart health.
3) Eat More Mushrooms
If you prefer a plant-based diet, mushrooms contain plenty of vitamin D. Wild mushrooms usually have more vitamin D compared to commercially grown mushrooms due to their exposure to sunlight. Just be sure to purchase mushrooms from a trusted source and avoid potentially poisonous mushrooms.
4) Use Egg Yolks
Egg yolks have a high vitamin D content and can easily be incorporated into your meals. Free-range chicken eggs offer a higher level of vitamin D than those which don’t have access to the outdoors. It’s best to purchase eggs produced by chickens that are fed a vitamin-D enriched grain.
5) Take Supplements
Many vitamin D supplements can benefit your intake levels. Seek medical advice from your provider to find the right dietary supplements for your body and make sure you’re getting the right dosage. Cod liver oil supplements are a great source of vitamin D.
Boosting Vitamin D for Your Health
By spending time in the sun, eating the right foods, and trying supplements where needed, you can start boosting your vitamin D levels in no time. It’s crucial to make vitamin D intake a staple part of your lifestyle for a happier and healthier life.
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