batampos- For those of us who live in Indonesia, getting vitamin D is very easy because it is enough to bask in the morning sun for 10 to 30 minutes a day.
However, this becomes difficult to do considering the weather conditions are often cloudy and even rainy so there is minimal exposure to sunlight.
To overcome this, there are three easy ways to increase vitamin D levels in the body, as published in Sciencedaily, Wednesday.
Eat more fish, eggs and mushrooms
Several types of seafood such as salmon, tilapia, sardines, tuna, halibut, shrimp to shellfish are rich in vitamin D which when consumed can help increase your daily vitamin D intake.
In addition to seafood, cod liver oil, eggs and beef can also be other options to meet your vitamin D needs. If you are a vegetarian, mushrooms can be a food option that can be consumed to meet your vitamin D needs.
A number of processed foods that have been fortified with vitamin D can also be an option. Call it milk, cereals, fruit juices and yogurt. But one thing to note, given that vitamin D is fat-soluble, try to eat foods fortified with healthy fats.
Use ultraviolet light
The sun emits a type of light known as UVB that your skin synthesizes (via a compound called 7-DHC) to start the body’s production of vitamin D. UVB lamps work by using the same types of rays as the sun so you can stay indoors in a warm place and still benefit from sunny summer days.
In fact, some LED lights at certain wavelengths have been shown to be more efficient at stimulating the skin’s vitamin D production than the sun. However, it is advisable to consult your healthcare provider before starting a UV light therapy routine as certain factors, such as the skin’s melanin content and age, can affect absorption and production rates.
Humans and animals produce vitamin D3, while plants such as mushrooms produce vitamin D2. However, a number of studies say that vitamin D2 does not have sufficient effect on the body.
Now some manufacturers are starting to produce vegan-friendly vitamin D3. This vitamin D supplement comes in a variety of convenient options, including powders, capsules, drops, chewing gum, softgels, chews, and sprays. (*)