How to overcome Vitamin D deficiency?Image Credit source: Getty Images
It is very important to have Vitamin D in the body. It helps in the absorption of calcium and phosphorus, which strengthens bones. To overcome Vitamin D deficiency, it is advisable to take sunlight. Sunshine is considered the best source for Vitamin D. Actually, when the sun’s rays fall on the skin, the process of producing Vitamin D starts in the body. In winter, people sit on the terrace in the afternoon, while some people go for a walk in the park. But the schedule of some people is so busy that they are not able to get enough sunlight even in winter.
Many people are unable to take sunlight due to long hours in office, household work, shadow of tall buildings in cities or pollution. In such a situation, the body gradually starts showing signs like weakness, fatigue, pain in bones and reduced immunity. If you too are not able to take sunlight and want to overcome the deficiency of Vitamin D in the body, then this article is for you. Here we will tell you some ways suggested by experts, by which you will be able to overcome the deficiency of Vitamin D even without exposure to sunlight.
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What do experts say?
Ayurveda expert Kiran Gupta of Jaipur says that, Not getting sunlight has now become a common problem, but the good thing is that this deficiency can be compensated with a little understanding and proper eating habits. There are many sources of foods for this, which we are going to tell you further.
How to overcome Vitamin D deficiency?
Include fortified foods- If you are not able to take sunlight then you can include fortified things in your diet. Many options will also be available for this. Which includes fortified curd, fortified orange juice, fortified cereals etc. These are the things in which Vitamin D is added. So that the body can get all the nutrition it needs.
Eat fatty fish- If you eat non-veg then fatty fish is a great option to overcome Vitamin D deficiency. For this you can include salmon, sardine or mackerel fish in your diet. These naturally contain good amounts of Vitamin D. By eating this fish 23 times a week, you can overcome the deficiency of Vitamin D in the body to a great extent.
egg yolk- Egg yolk is also rich in Vitamin D. Egg also helps in keeping the body warm during winter season. If you eat one egg daily then the deficiency of Vitamin D in the body can be compensated.
Mushroom is also a good option- Mushroom is a good choice for vegetarian people. These can be helpful in fulfilling the deficiency of Vitamin D in the body. Because they are grown in UV light and produce vitamin D naturally. You must include these also in your diet.
You can also choose supplements- By the way, we do not recommend taking supplements. But you can choose supplements for Vitamin D after consulting your doctor. Taking supplements without consulting a doctor can be wrong.
Increase light exposure at home- If you are not able to go to the terrace or park to get proper sunlight, then you can increase light exposure at home. For this, keep the windows open. Sit in the balcony where there is sunlight. Light sunlight can also help the skin to produce Vitamin D.
Also read: Does continuous exposure to sunlight in winter increase Vitamin D in the body?