How to Increase Vitamin D Naturally? Foods that can increase the Vitamin D level!

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/nu3121023

2. 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