5 Ways To Help Avoid Vitamin D Deficiency

Vitamin D intake helps to regulate the absorption of calcium and phosphorus; it is also responsible for brain development and maintains healthy bones and teeth. It has been shown to supply a protective effect against multiple diseases and conditions like cancer, type-1 diabetes, and multiple sclerosis, and it helps to keep the immune system strong and improve cardiovascular, lung, and airway function. Vitamin D deficiency has been linked to bone pain, muscle weakness, increased blood pressure, depression, and even memory loss, among others. Below are ways to avoid this from happening.

1. Sardines

Fish store valuable amounts of calcium and vitamin D in their bones. Other nutrients they supply includes: protein, fat, vitamin B12, selenium, phosphorus, and omega-3 fats, all of which helps to improve your health.

2. Salmon

Salmon provides important amounts of tautrine, an antioxidant amino acid. It is also a rich source of protein, heart-healthy omega-3 fatty acids, phosphorus, niacin, vitamin B6, vitamin B12, vitamin D, and selenium. The Chinook or Atlantic salmon may be great options to pick from when shopping.

3. Sunshine

The natural source to get vitamin D is the sun. Your body produces vitamin D when it is exposed to the UV rays. Allow your face, arms, back, or legs to soak up sun for about 5 to 30 minutes between 10 am and 3 pm, at least twice weekly, to get enough vitamin D.

4. Supplements

If you aren’t getting enough vitamin D from sunlight and your meals, vitamin D supplements might just be the next option. Get supplements to increase your vitamin D intake, but be sure to seek the opinion of your dietitian before settling for any supplement.

5. Beef liver

Beef liver is one of the healthiest foods on the planet, as it provides 40 IUs of vitamin D and valuable amounts of zinc, iron, niacin, and vitamin A. You can incorporate this into your diet plan in many creative ways.

Vitamin D deficiency can be determined by the 25-hydroxy vitamin D blood test. While you eat foods rich in vitamin D, ensure you don’t go overboard with it, to avoid serious health complications.

image courtesy of: osteoblog.co.za, winedharma.com, gizmodo.com, 7-themes.com, monicashealthmag.com,  snowwhite.com.mt.

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