Vitamin D deficiency can cause many problems such as weak bones, immunity, mood swing (symptoms of vitamin-D deficiency). Nevertheless, it is found in most people. The main reason for this is the lack of some important things related to vitamin-D.
Yes, how much vitamin-D should be taken, which supplements are necessary, what is the best source of it, such as many important facts (important facts about vitamin-D), people become victims of vitamin D deficiency. Let’s know these 3 important things related to vitamin-D.
Everyday only 20-30 minutes is sunny
The most natural, cheap and effective source of vitamin D is sunlight. When our skin comes in contact with the sun’s UV-B rays, the body starts making its vitamin-D. Often people think that it is necessary to sit in the sun for hours, but it is not so. It is enough to take only 20-30 minutes daily.
The best time for this is between 10 am and 3 pm. Remember, some part of the skin of the hands and feet should remain open and it is beneficial to take sunscreen incense without applying sunscreen. If you stay in the office for a long time or sit in the car as soon as you leave the house, then try to walk for a while after lunch.
Not everyone needs vitamin-D supplements
Nowadays the trend of vitamin-D supplement has increased considerably. However, it is important to know that not everyone needs it. Supplement should only be taken on the advice of a doctor, if the level of vitamin-D in blood tests is much lower than normal.
Taking unnecessary supplements can cause excess of vitamin D in the body, which can cause problems like kidney stones, nausea, vomiting and weakness. Therefore, sunlight and healthy diet for a healthy person is the best way to fulfill it.
Fatty fish is the best diet source
If you are not getting vitamin D from sunlight, the diet is the second major source. Among foods, fatty fish is considered the best source of vitamin-D. Vitamin-D is found in abundance in fish like salmon, mackerel and tuna. Egg yolk, fortified milk, yogurt, orange juice and mushrooms are good options for vegetarians. However, keep in mind that it is difficult to meet only the daily requirement of vitamin D from the diet.