Our body requires adequate amounts of vitamins and proteins to function optimally. Some of these nutrients are obtained from our diet and some from exposure to nature and environmental conditions. Vitamin D is one such essential element, which is important for the body in many ways. We need it to strengthen the bones and maintain the body's immunity. Deficiency of this vitamin in the body can have many side effects.
Sunlight is one of the best sources of Vitamin D. However, in winter when there is less sunlight, the body does not get a sufficient amount of Vitamin D. So can there be Vitamin D deficiency in the body in this situation? And how can it be fulfilled, let us know.
Vitamin D is essential for the body
Most of the vitamin D our body needs is produced by the skin. The skin needs UV rays from sunlight to produce vitamin D3. Studies have found that if 25% of the body is exposed to sunlight for 8 to 10 minutes, it is enough to produce the required amount of Vitamin D during summer. However, during winter it is considered necessary to be exposed to the sun for about two hours.
In such a situation when there is not enough sunlight, attention should be paid to obtaining Vitamin D through diet.
Fishes and eggs
Some types of fish, especially fatty fish, are rich in vitamin D. Vitamin D requirements can be met by eating these fish. Apart from fish, Vitamin D is also found in egg yolk. Egg yolk is also a good source of Vitamin D along with other important nutrients like protein and vitamins. Benefits can be obtained by consuming them in winter.
Can be supplied with mushrooms
If you are a vegetarian and do not eat fish and eggs, then consuming mushrooms is also helpful for you in getting Vitamin D. By including mushrooms in your diet, you can also supply selenium, vitamin C, and folate. One cup of mushrooms (100 grams) contains 7IU of vitamin D. Its regular consumption can be beneficial in many ways.
Get Vitamin D from fruits
Oranges and bananas are fruits rich in Vitamin D compared to others. Spinach, cabbage, soybean, beans, and some types of dry fruits can also help supply this vitamin. Adults need this vitamin in the amount of 15 micrograms per day, in such a situation you can fulfill Vitamin D by choosing nutritious foods for yourself.
(PC: Freepik)
