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.

Amazing Health Benefits of Dark Chocolate

We all love to eat chocolate and we think the chocolate is harmful for us but it is not true. The dark chocolate is good for us.
Fruits and vegetables are not the only things which can keep your body healthy and glowing. Dark chocolate can work awesome for your skin too. Chocolate which was usually considered to be an indulgence and would add inches to your waist, suddenly has become the hottest thing in beauty circles.

Their is some amazing effect of dark chocolate.

It Protect our skin from sun:- 

We need to  protect our skin from sun harmful raises it damage our skin. Dark chocolate which is extracted from cocoa beans contains flavonoids or antioxidants. Those people who eat dark chocolate have a smoother skin texture, experience twenty five per cent less redness when exposed to the sun and their skin remains hydrated for a longer duration. Chocolate can even fight premature skin discoloration.

Dark chocolate has more antioxidants.

Anti-ageing solution 

The dark chocolate is good for us it help to make our skin glowing and smooth. It helps to reduce a wrinkles in our face.

The dark chocolate protecting us from the sun and it help your skin retain its elasticity and also keep wrinkles away. They also encourage skin cell regeneration which ensures that your skin looks and feels younger for a long time.
The more bitter a chocolate is, higher the number of flavonoids it contain.

Reduce Stress

Stress it the most common problems of today's generation. How can we reduce it? The dark chocolate is not completed solution but it help to reduce stress. 

Dark chocolate reduces stress hormones, and hence ensures lesser collagen breakdown. This translates to glowing skin and fewer wrinkles.

Detoxifying our body

If your skin feels oily the dark chocolate combined with caffeine is a natural way to detox your body. It promotes blood circulation and nourishes your skin. A chocolate wrap exfoliates dead skin cells and allows your pores to breathe freely. So, the next time you decide to pamper yourself in a spa take a chocolate based treatment.

The Dark Chocolate contains iron, calcium, phosphorus, potassium, vitamin A, B1, C, D and E.

Protect our teeth

We all know our parents are always said don't eat chocolate its harmful for our teeth but know the Dark chocolate helps hardening tooth enamel, which means that you are less prone to cavities.

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