Easy ways to increase your Vitamin D intake

Vitamin D deficiency is becoming common in both young and elderly with people largely following a sedentary lifestyle, and neglecting the important nutrients in their daily diet. Lack of Vitamin D can impact several aspects of our well-being, considering the nutrient is important in a range of important functions. Low Vitamin D levels impact calcium and phosphorous absorption which can increase the risk of bone-related problems like osteoporosis.It also causes muscle pain and weakness. The deficiency of Vitamin D is also linked to depression, bipolar disorder, and schizophrenia. A study published in UK Biobank found that Vitamin D deficiency was associated with increased mortality for total cancers and four specific cancers.
Vitamin D is a fat-soluble vitamin and is naturally present in certain foods like oily fish, red meat, and liver and can be added to others by way of fortification. Sunlight can help us get Vitamin D as ultraviolet (UV) rays can trigger vitamin D synthesis.

Here are easy ways to boost your Vitamin D intake:
If you don't get time to step outdoors for your daily dose of Vitamin D, you can get some sunshine by standing or sitting in your balcony. Early morning sunshine promotes Vitamin D production and boosts your serotonin levels too which can improve sleep quality. It is advised to get sun exposure for around 5 to 30 minutes a day.

Looking for a food that drastically enhances your Vitamin D consumption? Non-vegetarians can opt for fatty fish, such as salmon, trout, and mackerel, which are considered an amazing source of Vitamin D. Just 99 grams of cooked salmon contains about 600-1000 IU of Vitamin D, which is more than the daily recommended amount for most people.
If you are a vegetarian, and wonder what could be the ideal food for you to increase Vitamin D intake, you could consider mushroom. Mushrooms produce vitamin D when exposed to UV light and certain varieties such as wild maitake mushrooms have as much as 2,348 IU per 3.5-ounce (100-gram) serving.

To increase your vitamin D intake, you can choose to buy Vitamin D-fortified foods. Fortification or enrichment is the process of adding micronutrients to food like vitamins and minerals. According to the journal Nutrient, foods that are fortified with vitamin D have around 100 IU per serving. Consumption of vitamin D fortified foods, especially milk, can increase the vitamin D intake. You can also add fortified cereal to your milk.
You can choose to eat either of the two depending on your dietary preferences as the former is for vegans while the latter can be enjoyed by vegetarians. Both of them are a good source of Vitamin D and eating them regularly can improve your calcium, Vitamin C, B12 and Vitamin A intake.