Vitamin D is extremely important to help regulate the amount of calcium and phosphate in your body; two nutrients that can keep your bones, teeth, and your muscles healthy. Not enough Vitamin D can cause issues and health conditions, such as rickets and bone pain. A good amount of Vitamin D can also improve your general health and wellbeing. If you don’t feel like you’re getting enough of the good stuff, then here’s how to top up your supplies.
Get in the sun
Of course, one of the biggest ways to up your intake of Vitamin D is to get out in the sunshine! The sun is the best natural source of Vitamin D, but you also have to be careful when it comes to sun exposure. Too much can increase your risk of skin cancer, so you need to limit your time and ensure you’re always slathered in plenty of sunscreen. During really sunny days, like in the middle of summer, try to limit your time to 10-15 minutes in the morning and then 10-15 minutes in the afternoon. When the sun is less intense, you can spend a few hours outside with no worries at all.
Food packed with Vitamin D
If you find you’re not getting enough Vitamin D from sunlight, or that you can’t get out as much as you’d like, you’ll be pleased to know that there are plenty of foods that can give you a boost too. Oily fish, such as salmon, mackerel, and sardines are a great source of Vitamin D – along with plenty of other vitamins and nutrients. Other foods that contain the good stuff include red meat, egg yolks, and fortified foods such as some types of milk, fat spreads, and some cereals too.
Eat enough calcium, too
Vitamin D and calcium work together in harmony, to ensure your bones are nice and strong. Boosting your levels of calcium can also help reduce the risk of bone deficiencies. Dairy products are one of the most popular sources of calcium, but they’re not the only option. Leafy greens, some fish, almonds, brazil nuts, and tofu can all help boost your calcium intake. If you can combine these with foods that contain Vitamin D, then you shouldn’t have any issues with strong and healthy bones.
Sometimes, it can be almost impossible to get enough Vitamin D. Perhaps you don’t get enough time to soak up the sunshine and you’re a vegan, meaning you can’t eat many of the foods that contain it. If this is the case, then you may want to consider Vitamin D supplements. There are plenty of the market that should give you your recommended daily allowance (RDA), just always check with a doctor that it’s safe to take them before you start.
If you’re worried about getting enough Vitamin D, then try following these tips to begin with. If you still feel as though you’re not getting enough, then you may want to talk to your doctor. Don’t try dangerous methods such as sun beds or solariums, as they can increase the risk of skin cancer.