How to get ‘Sunshine Vitamin’ without getting out in the sun? Know who is the deficiency of vitamin D?
Vitamin d sources with sun: Whenever we talk about vitamin D, it comes to meditation first of sunlight and that is why it is called ‘Sunshine Vitamin’. But in today’s urban and busy life, it is not possible for everyone to spend time in direct light of the sun. It is a matter of concern for people sitting for hours, especially in the office, elderly people living indoors, or skin-care lovers who avoid the sun’s strong rays that there is no deficiency of vitamin D in the body. In such a situation, a question arises, can we get vitamin D even without coming out in the sun? The answer is, yes, of course. Let us know in detail how it is possible and what we should take care of.
Why is vitamin D necessary?
Vitamin D is not limited to strengthening bones, but it plays a role in many essential functions of the body. It helps in the absorption of calcium, strengthens the immune system, improves mental health and even reduces the risk of diseases such as heart disease, diabetes, and cancer. Due to its deficiency, bones can be weak, fatigue can persist, hair may fall and there may be problems like persistent fatigue or depression.
How to get vitamin D without getting out in the sun?
1. Eat vitamin D supplements
If you cannot get out in the sun, then taking vitamin D3 supplements with doctor’s advice is an effective remedy. Vitamin D is available in the market as tablets, capsules and liquid drops. Their regular intake helps to remove its deficiency in the body.
2. Do Fortified Foods included in the diet
Nowadays many food products have come which are furified from vitamin D, that is, additional vitamin D is added to them. These include toned milk, breakfast serials, orange juice, soy milk, curd and cheese etc. By consuming them daily, you can get vitamin D naturally.
3. Natural diet containing vitamin D
There are some foods that naturally contain vitamin D, such as:
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Fatty Fish (Salman, Tuna, Mackeral)
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Eggs (Egg Yolk)
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Cow milk
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Cheese and butter
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(Especially those who are grown in sunlight)
By including these things in a balanced amount of diet, you can get this nutrient even without sunlight.
Adopt such lifestyle
If you cannot go to sunlight every day, make some changes in the routine, such as drank in the morning tea or coffee, sitting in the balcony, where there is light sunlight. Try to open the window or doors of the house and came in natural lights. Also, include the diet mentioned above in the diet plan regularly.
Who is the deficiency of vitamin D?
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People who live inside the house throughout the day (elderly, work from home)
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It takes time for people with dark skin to get vitamin D from the sun
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People who use sunscreen excessive
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Vegetarian people
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Obese person
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These people should pay attention to especially supplements and furified foods.
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