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Benefits of Vitamin D & How to Get it

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7 Effective Ways to Increase Your Vitamin D Levels

Vitamin D is an essential nutrient that your body needs for many vital processes, including building and maintaining strong bones.

Low vitamin D intake is considered a major public health concern across the globe. In fact, vitamin D deficiency is estimated to affect 13% of the world’s population.

What is vitamin D?

Vitamin D is a fat-soluble vitamin that primarily aids calcium absorption, promoting growth and mineralization of your bones. It’s also involved in various function of your immune, digestive, circulatory, and nervous systems.

How you get vitamin D safely?

1. Spend time in the sunlight. Vitamin D is referred to as the sunshine vitamin because the sun is one of the best sources of this nutrient. 

2. Consume fatty fish and seafood. Fatty fishes such as tuna, mackerel, oysters, shrimp, sardines, and anchovies are among the richest natural food sources of vitamin D. 

3. Eat more mushrooms. Mushrooms are the only vegetarian source of vitamin D. Due to their exposure to sunlight, wild mushrooms usually have more vitamin D than commercially grown types. 

4. Include egg yolks in your diet. Free-range and pastured eggs are a great source of vitamin D, as chickens with access to sunlight produce more vitamin D than those that remain indoors.

5. Eat fortified foods. Since few foods naturally contain high levels of vitamin D, this nutrient is often added to staple goods in a process known as fortification. Some commonly fortified goods include cow’s milk, plant-based milk alternatives like soy, almond, and hemp milk, orange juice, ready-to-eat cereals, and certain types of yogurt.

6. Take a supplement. For many people, taking a vitamin D supplement may be the best way to ensure adequate intake. It’s important to purchase high-quality supplements that have been independently tested. 

7. Try a UV lamp. Lamps that emit UV-B radiation may also boost your vitamin D levels. Safety is an important concern, as too much exposure could burn your skin. It is recommended to limit your exposure to no more than 15 minutes at a time. 


Vitamin D is an essential nutrient that many people around the world don’t get enough of. That said, you can boost your vitamin D levels by getting more sun exposure, eating foods rich in vitamin D, and taking supplements. 

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