5 Ways To Get a Healthy Dose Of Vitamin D

The Vitamin D deficiency has spread like an epidemic all over the world. Luckily, this unique vitamin can be obtained from some foods as well as sun exposure. A 20-minute sunbathing is sufficient to supplement enough vitamin D in your body.

The deficiency of vitamin D has been linked to increase in depression and decline in bone health. Our busy lifestyle doesn't leave much time for fun and frolic out in the sun. So, it's even more important to consume foods that increase our vitamin D levels. Here are the items that you should include in your meal:

Salmon

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Salmon is full of goodness for skin and hair. A single serving carries more than the daily requirement of vitamin D. The levels are higher in wild salmon when compared to farmed salmon. So, if you like to eat fish, this is a fabulous way to increase vitamin D. Also, salmon is an excellent source of vitamin B12, omega-3 fatty acids, protein, phosphorus and vitamin B6.

Cod Liver Oil

If fish will not make the cut to be on your plate, try including cod liver oil capsules in your diet. Apart from enhancing your immunity, these capsules are also a good source of vitamin D. The oil is rich in omega-3 which would help in preserving brain health and preventing depression.

Egg Yolks

Another easily available food for getting vitamin D levels up is egg yolk. A study found that the Vitamin D in egg yolks might be particularly good for diabetics. The level of vitamin isn't as high as in salmons but it's good for people who don't consume sea-food. Also, the level would depend on whether the hens were roaming in sunlight or not. The more sunlight hen absorbs, the higher level of vitamin D in the yolk.

Mushrooms

The vegetarian's saviour—Mushroom contains vitamin D. The exposure of ultraviolet light while growing would also impact the level of vitamin D.

Soy Milk

This is a great vegan food option for increasing vitamin D. Being a good source of protein, vitamin A, vitamin B12, vitamin D, and potassium, soy milk proves to be beneficial to all instead of just a vegan option.