How to Get Natural Vitamin D in the Winter?
If you are wondering how to get natural vitamin D in the winter, read our article. We will tell you about several things you can do to get this important vitamin.
Why is vitamin D important for your health?
● Vitamin D plays a role in normal growth and development.
● It is crucial for healthy immune system.
● It is necessary for normal calcium and phosphorus absorption.
Vitamin D Deficiency
Vitamin D deficiency can cause various health problems, such as:
- Fatigue
- Bone fragility
- Depression
- Weakness
- Osteoporosis
- Increased blood pressure
- High cholesterol levels in blood
What are the sources of vitamin D?
- Sunshine
- Foods like meat, eggs and dairy products
- Vitamin D supplements
● As you can see, sunshine is the main source of vitamin D. This vitamin is produced in your skin during the direct sun exposure. Many people believe that they should be stay away from the ‘dangerous’ sun, but this should be reconsidered. Sunshine must not be avoided! Twenty minutes in the sun, three times a week, will be enough for you to get vitamin D.
● Vitamin D is also found in certain foods. You can consume all kinds of meat, eggs, fish and dairy products.
● If you are a vegetarian, you may lack vitamin D in your diet. Your nutritionist has probably advised you to take vitamin D supplements. You can consume vitamin D fortified foods as well.
How to Get Vitamin D in the Winter
● If you live in a country with not much sunshine (especially during the winter), you need to find some other way of getting sufficient amounts of vitamin D. You can do several things to boost your vitamin D levels.
● Go outside more often. If the weather is nice, go outside, and enjoy the sunshine as much as possible. Even if it is cold outside, you will get some fresh air. This won’t be your daily vitamin D dose, but it will certainly be helpful.
● Do not always use sunscreen. Today, many people believe that they should never expose their skin to the sun without having the sunscreen.
● You can use sun showers. They are available in most beauty salons. You don’t have to spend much time in there! All you need is several minutes. Be careful not to exaggerate because you can damage your skin!
● Un-pasteurized milk is a good source of vitamin D. However, even pasteurized milk is fortified with this vitamin.
● Eat foods like egg yolks, salmon, and mackerel. Meat is another good source of vitamin D. However, the quality of these food items is not always so good. Some fish can come from polluted waters, and eggs can be non-organic, meaning they contain a lot of chemicals. Cod liver oil also contains vitamin D.
● You can visit your doctor and ask for some advice on vitamin D supplements. You should not take any of these on your own. Before taking any supplements, your vitamin D levels should be measured.