Increase Vitamin D: 5 Simple and Effective Ways

You are probably not a stranger Benefits of vitamin D: Ie improvement Immune function, Uplifted mood (To Specific group)and Strong bones.. Unfortunately, vitamin D is one of the elusive vitamins. Vitamin D is not found in high concentrations in many foods, and many people miss the great opportunity to take vitamin D-sun exposure-immobilized in the workplace all day long.

Therefore, vitamin D deficiency It’s a global problem...

If you suspect you have a vitamin D deficiency, ask a doctor to check for confirmation. You can also try Home test For Vitamin D deficiency, however, it’s up to you to do your research in a testing company to make sure it meets the criteria of laboratory safety, accuracy, and efficacy.

When taking vitamin D supplements, whether or not you are tested, be careful not to exceed the maximum tolerable intake (UL), the maximum intake known to be safe .. of Vitamin D UL For adults, 100 micrograms (mcg) or 4,000 international units (IU) per day. The recommended daily allowance (RDA) is 15 mcg or 600 IU per day For adults aged 18 to 70.

If too much vitamin D from the supplement, Vitamin D toxicity -The one that clinicians are seeing more often because of the surge in popularity of vitamin D as a supplement.

Either way, before you start spending money Supplements that may or may not work, You can try these six tactics to get more vitamin D.

1. Open a window in your office, home, or car

Whether the window blocks UVs Depends on the type of window you have.. According to the International UV Association, standard windows UV-A rays that pass (not UV-B rays)..

Most windows in homes and buildings have been treated in some way, such as blocking the passage of both types of UV light, such as window film and tints. It’s likely to be the case in your home or office (and probably your car), so opening the window gives you more sunlight.

Wear sunscreen with a minimum of 15 SPF when opening windows for extended periods of time, and UV protection glasses or sunglasses when facing the windows directly. If it’s very sunny outside, you don’t need to open the window for more than 10-15 minutes to increase your vitamin D production.

read more: Vitamin C: Why it is needed and how to get enough

2. Drink your first coffee outside

Take some time for yourself in the morning and drink your first cup coffee Outside. Morning light is not as severe as sunlight later in the day, but it can meet at least some of the vitamin D needed in this way.

If you work from home, give this a try before you get to your desk (though you can take a second cup for the first work at your computer). If you work in the office or other workplace, you may need to set an alarm a few minutes in advance to enjoy the morning light.

Before getting tired of your thoughts Early rise timeKnow that you get more benefits than just absorption of vitamin D.

Open up time for yourself In the morning, even just 10-15 minutes can have a positive effect on a day. It’s time to look forward to early morning coffee, think slowly, be thoughtful, and set your intentions for the day.

read more: Is caffeine really bad for you? Doctor weight

3. Replace meat with fish

According to the US Dietary Supplement, fatty fish such as tuna, salmon, and mackerel are some of the best of nature (that is, not fortified). Source of vitamin D..

In fact, according to the USDA food ingredient database, Atlantic farmed salmon 100 grams Meet your daily requirements for vitamin D with 526 IU.

Canned tuna, mackerel, rockfish, sardines, swordfish, trout, whitefish, sturgeon are also decent Vitamin D concentration.. Replace 1 or 2 meats with fish each week to make vitamin D easier.

read more: Chocolate Milk vs. Protein Shake: Is It Better After Exercise?

4. Eat the whole egg

Today most adults grew up hearing that eggs are bad for their hearts, mythology It has since been disproved (see here, here, here And here)and it is egg It is one of the few food sources that naturally contains vitamin D.

However, you must eat the whole egg. The yolk is where Vitamin D resides. Eggs alone are not enough to meet your daily vitamin D requirements, but they are a healthy, protein-rich way to get there. Interestingly, not surprisingly, free range eggs Contains more Vitamin D More than a conventional egg.

5. Walk at lunchtime

CNET does not recommend no protection Hit the sunHowever, there is a delicate balance between skin safety and vitamin D intake. Most people are not already getting enough sunlight. Sunscreen Prevents the skin from absorbing UV rays. It is paradoxically involved in both skin cancer and the conversion of vitamin D to its active form.

You may be wondering what a person should do. Since most of the vitamin D in most people comes from accidental exposure to sunlight, taking a walk at lunch can provide most of your vitamin D needs. actually, One study A study conducted in the United Kingdom found that less than 15 minutes of sun exposure during the day was sufficient to maintain adequate blood levels of vitamin D in healthy adults.

When you go out for a walk in the daytime, the sun is stronger in the daytime than the light in the morning, and not as strong as the light in the afternoon, so it has the best investment effect. So you can go out and take vitamin D. Low risk of sun damage.. Then do some light exercise and return to a refreshed workplace.

If you have a family history of skin cancer or other skin health complications that can be exacerbated by sun exposure, follow the safety procedures provided by your doctor.

read more: Skincare 101: The only product you need to get beautiful skin

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult your doctor or other qualified healthcare provider if you have questions about your medical condition or health goals.