Diabetes is on the rise among Indian population and is considered as bad as an epidemic. So, if your blood report says that you too have diabetes, you ...
Improve your D-level to avoid skeletal deformities & soft bones
In past we have read a lots of damaging effects of Sun. Doctors, dermatologists, health officials, beauty experts, beauty product companies and those convincing ‘Slip, Slop, Slap’ ads have convinced us to cover our skin under sun. We are well educated on the link between skin cancer and sunlight exposure, but as a result of this over-simplification of facts we have gone from one extreme to the other.
Humans need sunshine. Vitamin D has made its way out of the shadows of calcium to become the new micronutrient. Responsible for brain development, strong bones, muscle and cardiovascular function, healthy lungs and airways, and keeping your immune system strong, vitamin D is crucial for overall good health. Now that we know just how important vitamin D is to achieving and maintaining good health, we can take appropriate action to make sure we are getting enough.
Get your daily dose of sun -SUNSHINE
Vitamin D is often called the sunshine vitamin because your body produces it when UV rays strike your skin. The best way to increase your vitamin D levels is through safe, smart and limited sunscreen-free exposure to the sun. 10-15 minutes of sun exposure daily should be all you need (although this varies depending on where you live, what type of skin you have and your age). Never lie out in the sun for extended periods of time or during the hottest part of the day, always avoid sunburn and build up a tolerance to the sun slowly. If you’re fair skinned, start introducing your skin to the sun in the cooler months in the morning or afternoon.
TIP- You cannot generate vitamin D if there is a glass window between you and the sun. The UVB rays needed for vitamin D production are absorbed by glass and will not be passed through to your skin.
There are various food which have good quantity of Vitamin D like cheese, curd etc but vegetarians have limited options in food.
Some not so tasty MUSHROOMS
Mushroom is a vegetarian option and mushrooms that have been exposed to light are one of the few foods that naturally contain vitamin D. Some varieties are treated with ultraviolet light therapy -- requiring only one to two seconds of UV exposure -- to produce enough vitamin D for your daily needs.
TIP- Soak up the mushrooms in the sun before cooking them-this will enrich them more with Vitamin-D.
Sunday or Monday- have your EGGS
If you wish to have Vitamin-D than you need to consume egg with Yolk. One large egg offers up 40 IUs of vitamin D, and the vitamin D in eggs is only found in the yolk, not the egg whites. For increased vitamin D add sun-soaked mushrooms to your eggs and serve them with milk.
Sardines being small fish is consumed along with their bones and all. It may be tiny compared to other fish, but their nutritional benefits are mighty.
A well-known source of protein and heart-healthy omega-3s, salmon is also a top food source of vitamin D. A three-ounce portion of sockeye salmon -- about the size of a deck of cards – provides about 570 IUs of vitamin D.
Beef liver is another food that seldom makes recommended health food lists. Many people don't enjoy the taste of liver, but it is actually one of the healthiest foods you can eat. Although fairly high in cholesterol, a three-ounce portion is just 162 calories and it provides 40 IUs of vitamin D, and valuable amounts of zinc, iron, niacin and vitamin A.
VITAMIN D LAMPS
You may also find Vitamin D lamps available on the market that emit high-intensity UVB rays. The required exposure is typically five minutes a day (depending on the lamp) and it's recommended that you alternate between areas of skin that are exposed to the lamp. While this option is available, some experts recommend taking supplements instead to avoid the typically high cost and the risks from the UVB rays associated with these lamps. Typical light box therapy lamps do not provide the type of light needed for your body to produce vitamin D.
So if none of the above options convinced you than, Supplements are an effective option. Please consume any supplement after consulting your doctor and never overboard your consumption. You may also consume fish liver oils.