Did you know that most American adults are deficient in vitamin D? This is surprising especially given the number of foods, like milk, that are fortified with this essential nutrient. This puts more people at risk of heart disease, obesity, and even deteriorating bones and bad oral health. The good news is that there are many ways to improve your vitamin D levels to avoid a deficiency. Here are some of the top options and why it matters for you.
Get Some Sunshine
The easiest, cheapest, and healthiest way to avoid a vitamin D deficiency is to get some sunshine. Often called the sunshine vitamin, your body converts the UV rays from the sun into vitamin D so that your body can use them for a variety of cellular processes. Getting just one hour of sunshine per day can give many people the boost they need. For those who are on medications that make them sensitive to the sun, this may not be the best option. Fortunately, there are even more ways to get vitamin D to avoid a deficiency.
Take Your Vitamins
Most multivitamins contain at least some vitamin D. In fact, finding the right vitamin D gummies for adults can be a good option when you are not able to get outside frequently enough. Taking your vitamins helps you supplement your diet and improves your access to nutrients that may not be widely available in your area. Taking vitamins is a great habit to get into as an adult.
Eat the Right Mushrooms
Did you know that mushrooms contain vitamin D? Most foods do not naturally contain vitamin D, instead, cereals and other packaged foods may be fortified with this essential nutrient. Mushrooms that have had at least a little natural light on them are the perfect food to consume regularly if you want enough vitamin D. This is good news for vegans who may struggle to get proper nutrition. It’s also great news for mushroom pizza lovers everywhere. Eating mushrooms, especially those that were foraged from the forest can help you improve your bone health and more.
Say Yes to Quality Eggs
Eggs from chickens that are free-range and eat a nutritious diet are an excellent source of vitamin D. If you want to avoid a deficiency, then say yes to high-quality eggs. It’s important to recognize that vitamin D is only found in the yolk, however, and not the whites. So if you are only consuming egg whites, you will not get the benefit of added vitamin D in your diet.
Invest in Vitamin D Lamps Especially in Winter
Some areas of the world do not get enough sunshine in the winter. In these places, it’s best to also use a vitamin D lamp to help your body produce its own vitamin stores during these cold, dark, winter nights. You only need around 5 minutes a day under these lamps, and it’s good to alternate the parts of the body that you expose to the light. While there are different kinds of light therapy out there, it’s important to use one rated for helping your body produce vitamin D if that’s what you need the most.
Try Making Beef Liver
Beef liver is not the most popular meat out there, but when you want to avoid a vitamin D deficiency, it might be just what the doctor ordered. Eating beef liver just a couple of times a week can help you boost your D levels tremendously. Some people love to eat it with onions to help offset the strong flavor.
Signs of Vitamin D Deficiency
Poor immune health is one of the most visible signs of vitamin D deficiency. You might also be more prone to weakened teeth and cavities even if you brush and floss a few times a day. Vitamin D is associated with bone health and a deficiency can weaken all of your bones, and even make you more prone to breakage.
Elderly folks are especially at risk of broken bones which is why falls are so dangerous. Other signs of deficiency include weakness, heart disease, asthma, and bone pain. These are important symptoms not to overlook and some of the most important reasons to ensure that you get enough vitamin D in your diet.