Vitamin D, whenever you talk about it, what comes to your mind? It is important for your bone health, right? But, it's way more than keeping your bones healthy.Researchers suggest that Vitamin D is essential for healthy brain, heart, reproductive system, and immune system.So, How can you increase your Vitamin D levels naturally?Here are several ways to increase vitamin D levels naturally:First, the most natural and underrated source is sunlight. Our skin contains cholesterol which makes Vitamin D when it comes in contact with UVB sunrays. So, it is essential to stay in sunlight for at least 30 to 40 minutes in the morning by 11 am.Next, is sea foods and fatty fish like tuna, salmon, shrimp, oysters and mackerel. These are the richest source of natural vitamin D.Now, you might be thinking what if you are a vegetarian?No worries, mother nature has provided the mushrooms as a vegetarian source of vitamin D.Mushrooms are rich in vitamin D as they have the ability to make vitamin D from sunlight just like we humans have.Also, you can include eggs in your diet. Eggs are so rich in vitamin D that they can provide about 10% of your daily need.Furthermore, you can consume fortified foods like milk, soy milk, yoghurt and cereals as they include added vitamin D in them.Even taking vitamin D supplements can also be helpful if you can't obtain enough vitamin D from your dietary sources. Source:-1. O'Mahony, L., Stepien, M., Gibney, M. J., Nugent, A. P., & Brennan, L. (2011). The potential role of vitamin D enhanced foods in improving vitamin D status. Nutrients, 3(12), 1023–1041. https://doi.org/10.3390/nu31210232. Dominguez, L. J., Farruggia, M., Veronese, N., & Barbagallo, M. (2021). Vitamin D Sources, Metabolism, and Deficiency: Available Compounds and Guidelines for Its Treatment. Metabolites, 11(4), 255. https://doi.org/10.3390/metabo11040255

Let’s talk about vitamin E. You might have heard about it being an antioxidant, but there’s so much more to this essential nutrient!How vitamin E can help you feel your bestProtects Your CellsVitamin E acts as an antioxidant, which means it helps protect your cells from damage caused by free radicals. These free radicals can increase your risk of diseases, so vitamin E helps to lower that risk by protecting your cells and tissues.Supports Your Immune SystemYour immune system is responsible for fighting off illnesses, and vitamin E plays a crucial role in keeping it strong. It helps your immune cells work effectively, ensuring your body is ready to fight infections.Improves Eye HealthVitamin E also protects your eyes. Getting enough vitamin E can reduce the risk of age-related eye problems like macular degeneration and cataracts. It helps keep your eye cells healthy, which is key for good vision as you get older.Helps with Blood ClotsVitamin E can also help prevent blood clots. Blood clots can be dangerous because they can block blood flow and lead to serious problems like heart attacks. Vitamin E is a natural blood thinner, meaning it helps keep your blood flowing smoothly and reduces the risk of dangerous clots.Brightens Your SkinVitamin E is great for your skin! Whether used topically in creams or consumed through food, it helps nourish and protect your skin. It functions holistically, maintaining the health and radiance of your skin.Vitamin E is easily accessible in foods like vegetables, fruits, nuts, seeds, and fish. So, by maintaining a balanced diet, you can get the vitamin E your body needs to stay healthy.Just be careful not to consume too much through supplements, as excessive amounts can lead to toxicity. If you’re concerned, speak with a healthcare provider about your vitamin E needs!Source:- 1. https://ods.od.nih.gov/factsheets/VitaminE-Consumer/2. https://www.ncbi.nlm.nih.gov/books/NBK557737/3. https://pmc.ncbi.nlm.nih.gov/articles/PMC10374030/4. https://health.clevelandclinic.org/vitamin-e-for-skin-health5. https://health.clevelandclinic.org/vitamin-e