Food to boost vitamin D naturally

It is important to retain a good level of vitamin D in our body as it helps our body maintain bone density, healthy teeth and muscles. It provides a strong bone structure, reduces the chances of various types of cancers, absorbs calcium and works with parathyroid glands.

If you are suffering from vitamin D deficiency, you may come across symptoms like muscle weakness, frequent fractures, injury and fatigue. The deficiency of vitamin D can have drastic effects on your body. It can lead to heart disease and high blood pressure, diabetes, infections and immune system disorders. Sometimes, it becomes difficult to maintain vitamin D levels in our body due to busy lifestyles and less exposure to the sun but don't worry. Here are some of the best and effective ways to increase the level of vitamin D.

1. Go for fortified foods: Some food items naturally contain high levels of vitamin D. This vitamin is added to staple goods by following a particular process known as fortification. Some of the good fortified food items are:

Certain types of yoghurts, cow’s milk, orange juice, tofu.

2. Egg yolks: If you are an eggetarian, this would be a great choice not only it helps in increasing your vitamin D but will also provide you with your preferred food items. It is easy to add to our routine, you can have it in the morning as breakfast, with bread or even as a salad. Yolks are a rich source of Vitamin D.

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3. Decorate your plate with mushrooms: Decorate your plate with an umbrella-like food, yes mushroom. Vegetarians, it's your time to grab enough of vitamin D. Mushrooms have the power to make their vitamin D, depending on exposure to UV light. If you keep mushrooms in the bright sunlight for 10-20 minutes they will absorb enough vitamin D for a day.

4. Spend time in sunlight: The sun is considered to be one of the best sources of vitamin D. That's why vitamin D is known as the sunshine vitamin. Human skin forms a type of cholesterol that functions as a precursor to vitamin D. When this compound is exposed to UV-B  radiation from the sun, it changes into vitamin D.

5. Consume seafood and fatty fish: These two foods are rich in natural sources of vitamin D. Tuna, mackerel, oysters, shrimp, sardines and anchovies are some vitamin D friendly fishes.