How To Get Vitamin D? Brilliant Tips To Get It.

Vitamin D is important for bones, muscles and overall health. It is made in our bodies through a series of processes that start when our skin is exposed to the sun’s ultraviolet (UV) radiation. Getting a sufficient amount of the vitamin is important for normal growth and development of bones and teeth, as well as improved resistance to certain diseases.

Some people are at risk of low vitamin D, particularly those with naturally very dark skin and those with little sun exposure. A balanced approach is required to ensure some sun exposure for vitamin D while minimising the risk of skin cancer. If your body doesn’t get enough vitamin D, you’re at risk of developing bone abnormalities such as osteomalacia (soft bones) or osteoporosis (fragile bones).

Here are some tips to help you get enough vitamin D

Take a balanced approach to sun exposure

UV radiation from the sun is the best natural source of vitamin D, but too much sun exposure can increase your risk of skin cancer.

According to the European Food Safety Authority, the tolerable upper intake levels are:

• 0–12 months: 25 µg/day (1,000 IU)
• 1–10 years: 50 µg/day (2,000 IU)
• 11–17 years: 100 µg/day (4,000 IU)
• 17+: 100 µg/day (4,000 IU)
• Pregnant/lactating women: 100 µg/day (4,000 IU)

Check UV levels in your region

UV levels change month to month in different regions. In summer or winter season, the requirement of UV exposure changes. So, check the requirement of Sun exposure as per your age. So not expose more than required. You can check the global UV index here.

People with naturally very dark skin may require three to six times this amount of sun.

Use Sun Protection

Use a combination of sun protection measures between high UV level months, when UV levels are three and above. Use a combination of clothing, sunscreen, hats, shade and sunglasses. Sunscreen use should not put you at risk for vitamin D deficiency.

Never use a solarium (solarium refers to a room built largely of glass to afford exposure to the sun) to increase vitamin D. A solarium gives off dangerous UV radiation, increasing the risk of skin cancer.

Exercise daily

Regular exercise assists with production of vitamin D. Researchers found that three or more hours a week of vigorous exercises such as running, jogging, or playing basketball or soccer can reduce the risk of heart attack by 22% and those who exercised vigorously have higher levels of vitamin D as well as higher levels of HDL (good) cholesterol.

Eat enough Calcium

Vitamin D and calcium work together to make your bones strong. Make sure you get enough calcium by including a selection of dairy products, leafy vegetables, fish, tofu, Brazil nuts and almonds in your diet. Try to eat natural sources of calcium.

Eat foods rich in vitamin D

Good sources include eggs, liver, and fatty fish such as mackerel, herring and salmon. Some margarine and low-fat milk have added vitamin D. Food, however, only makes a small contribution (approximately 10 %) to the body's overall vitamin D levels and it is difficult to get enough vitamin D from diet alone.

Vitamin D food supplements

You can have food supplements for vitamin D. Ask your doctor before taking any supplements.

source: Internet.