It’s needless to say that our body needs Vitamin D in a daily basis. Not only is it good for your bone health, but it also serves great in reducing depression and defending our bodies against colds. Although most people do get enough Vitamin D, some people on the other hand, don’t get the essential ingestion of it. Reading this article might greatly help those who need to get enough Vitamin D.
Getting Enough Sunlight
Enough sunlight, but not too much sunlight can prompt the body to produce Vitamin D. You have to be careful when to get exposed to sunlight because getting too much rays can put you in the risk of skin-cancer. Twenty minutes outside, without sunscreen can help you get enough of it. You should preferably get exposed to the sun in summer, where the sun is at its best and can supply your daily needs of Vitamin D.
Eggs have always been useful and healthy to our bodies. Since they’re a common ingredient within our daily meals, we get a lot of our Vitamin D from egg yolks. Vitamin D lies in the yolk of the egg, so it is necessary that you consume the whole egg. But you shouldn’t depend only on egg yolk to get your essential dose of Vitamin D. That’s because the egg provides only 40 IUs of Vitamin D, it has about 200 milligrams of cholesterol and over 300 milligrams of cholesterol can prove dangerous for your heart health.
It doesn’t sound very delicious, but beef liver contains 50 IUs of Vitamin D as well as many other nutrients such as Vitamin A, Iron, and Protein. Just as the egg yolk, beef liver is high in cholesterol, so it is recommended that you consume a small amount and not depend on it only to get your daily dose of Vitamin D.
Mushrooms Exposed to UV Light
Normally, mushrooms grow in the dark and don’t contain Vitamin D, but there are exceptional types of mushrooms that develop in the presence of UV light and fortunately contain a great deal of Vitamin D. An example of these mushrooms is Dole’s Portobello Mushrooms. Each 3-ounce of these mushrooms contains 400 IUs of Vitamin D. It’s a great way to get Vitamin D especially for vegetarians who search for this Vitamin in plants.
Unlike sunlight, Vitamin D supplements can give you your basic daily need of the vitamin without having to deal with the risk of getting skin-cancer. Nonetheless, before you decide to take Vitamin D supplements, you have to make sure you don’t take too much. An overdose of Vitamin D can be poisonous, that’s why it’s important to consult a doctor to administer the right dosage.
Milk provides our bodies with several healthy nutrients and one of these is Vitamin D. Other than ice cream and cheese, almost all kinds of fortified cow’s milk have Vitamin D. A glass of milk has about 100 IUs of Vitamin D, so it gives our body a good amount of Vitamin D daily. There also are certain fortified rice and soy milks that contain Vitamin D.
Ultraviolet Lamps and Bulbs
There are some people whose bodies are unable to take in Vitamin D, and others who don’t get the right amount. Shortage of Vitamin D can be compensated by the controlled exposure to UV lamps and bulbs. As mentioned above, prolonged exposure to these rays puts you in the risk of getting skin-cancer. It is recommended to be under the supervision of a physician to get such treatment.