Top News

Vitamin D is an important vitamin for our body, which is necessary for strengthening bones, boosting the immune system and maintaining good mood. But, due to today’s lifestyle and diet, Vitamin D deficiency has become a common problem. Especially, problems like bone pain, hair fall, frequent illness and muscle pain are increasing due to this.

However, to meet the deficiency of Vitamin D, just taking sunlight is not enough, but some more important things should be kept in mind to absorb it properly in the body. Let us know which 4 things are necessary for proper absorption of Vitamin D:

1. Take sunlight in the right way and at the right time

Sunlight is the most natural and effective source of Vitamin D. But, for this it is very important to take care of the right method and time:

• Right time: Sunlight between 10 am to 3 pm is considered most effective. At this time, the amount of UVB radiation in the sun’s rays is highest, which promotes the synthesis of Vitamin D in the skin.
• Correct period: 15-20 minutes of sunlight every day is sufficient. It is not necessary to expose the entire body to sunlight, it is enough to keep only the hands, feet and face exposed.
• Keep in mind: If your skin is dark, the process of producing Vitamin D may be slow, so it may be necessary to spend a little more time in the sun. Before using sunscreen, it will be beneficial to sit in the sun without sunscreen for a few minutes.

2. Include healthy fats in your diet

Vitamin D is a fat-soluble vitamin, that is, it dissolves and absorbs properly along with fat in the body. Therefore, along with a diet rich in Vitamin D, consumption of healthy fats is also important.

• Sources of healthy fat: Include avocado, almonds, walnuts, olive oil, flax seeds and fatty fish in your diet.
• How to eat: Take vitamin D supplements with food, especially foods that contain small amounts of healthy fats. Dairy products also contain good amounts of Vitamin D and fats, such as milk or curd.

3. Take care of gut health

Absorption of Vitamin D depends on our gut (digestive system). If gut health is not good, the body will not be able to absorb Vitamin D properly. For this it is necessary:

• Probiotics: Probiotics are good bacteria, which improve gut health. Fermented foods like curd, buttermilk, idli, dosa, kimchi help in this.
• Fiber: A fiber-rich diet serves as food for probiotic bacteria and helps keep the gut healthy.

4. Take Vitamin D supplements

If there is a high deficiency of Vitamin D in your body, then it may be necessary to include Vitamin D rich foods in the diet as well as Vitamin D supplements. But, take them only after doctor’s advice.

The post To overcome Vitamin D deficiency, just taking sunlight is not enough, these 4 things also have to be kept in mind appeared first on Buzz | ….