Sunlight exposure alone is not enough to overcome vitamin D deficiency; these 4 things must also be kept in mind.

News Topical, Digital Desk : Vitamin D is a vital vitamin for our bodies. It's essential for bone strength, a strong immune system, and a good mood. However, a significant portion of the population is currently suffering from vitamin D deficiency. 

A low vitamin D level can lead to many problems, including bone pain, frequent illness, hair loss, and muscle pain. Therefore, it's important to avoid vitamin D deficiency. However, simply getting sunlight isn't enough to overcome a vitamin D deficiency. It's also important to ensure our bodies absorb it properly. Let's explore some tips to boost vitamin D absorption. 

Take sunlight in the right way and at the right time

Sunlight is the biggest and natural source of Vitamin D, but the method and time of taking sunlight is very important.

• The right time: Sunlight between 10 a.m. and 3 p.m. is considered the most effective, as this is when the sun's rays contain the highest amount of UVB radiation. This radiation is responsible for vitamin D synthesis in our skin.
• The right amount of time: About 15-20 minutes of direct sunlight daily is sufficient. It's not necessary to expose your entire body; exposing your hands, feet, and face is also sufficient.
• Keep in mind: Darker skin can slow down the production of vitamin D, so you may need to spend a little more time in the sun. However, it's beneficial to spend some time in the sun without sunscreen before applying sunscreen.

Include healthy fats in your diet

Vitamin D is a fat-soluble vitamin. This means that it dissolves and is absorbed properly only in the presence of fat in the body. Therefore, simply eating a diet rich in vitamin D is not enough; it is important to consume it along with healthy fats .

• Sources of healthy fats – Include avocado, almonds, walnuts, olive oil, flax seeds, seeds and fatty fish in your diet.
• How to take it: If you're taking a vitamin D supplement, take it with food, preferably with a small amount of healthy fats. Dairy products like milk or yogurt also contain vitamin D and contain some fat.

Take care of gut health

Our digestive system, or gut, is the center of nutrient absorption. If the gut is not healthy, no matter how much nutrition you consume, it will not be absorbed properly. The absorption of vitamin D also depends on this process.

• Probiotics are essential – Probiotics are good bacteria that support gut health . Yogurt, buttermilk, idli, dosa, kimchi, and other fermented foods are excellent sources of probiotics.
• A fiber-rich diet— prebiotics—is also important, as these provide food for probiotic bacteria. A healthy gut is essential for the absorption of all fat-soluble vitamins, including vitamin D.

Limit caffeine and alcohol intake

Certain lifestyle habits can interfere with the metabolism and absorption of vitamin D. These include caffeine and alcohol.

• Caffeine – Excessive amounts of coffee, tea, or energy drinks can affect vitamin D receptors, reducing its absorption.
• Alcohol – Alcohol puts pressure on the liver, which is the organ that activates vitamin D. 

Read More: Follow these 6 tips to reverse prediabetes; carelessness can lead to diabetes.