You can overcome the deficiency of Vitamin-D even without supplements, just follow these 4 natural methods

News Topical, Digital Desk : Vitamin-D is very important for our overall health, but still most people have a deficiency of it (Vitamin-D Deficiency). It not only plays an important role in strengthening bones, but also in boosting the immune system and keeping the mood good.

But due to changing lifestyle, such as spending hours in office or home, not getting sunlight, carelessness in eating, etc., there is a deficiency of vitamin-D in the body. In such a situation, it is necessary to deal with this problem. However, people resort to supplements to overcome the deficiency of vitamin-D, but taking these medicines without consulting a doctor can be harmful. Therefore, we are going to tell you some natural ways (How to Increase Vitamin-D Naturally) that can help in increasing vitamin-D.

the sunlight

The most natural, easy and effective way to get vitamin D is through sunlight. Our skin produces vitamin D on its own when it comes in contact with the sun's UV-B rays.

• Right time: The sunlight between 10 am and 3 pm is considered most beneficial as the intensity of UVB rays is the highest during this time.
• How long should you take sunlight: About 15-20 minutes of sunlight every day is enough.
• How- Try to expose large parts of your body to the sun, such as your arms, legs, back and face. It is important to spend this much time in the sun without sunscreen, but  protect yourself from sunburn after that .

Diet rich in vitamin D

Although diet is not the primary source of vitamin D, there are some foods that you can include in your diet to overcome its deficiency.

• Fatty Fish- Fatty fish is an excellent source of vitamin D. Include fish like salmon, mackerel, tuna and sardines in your diet at least twice a week.
• Egg yolk- Vitamin D is found in egg yolk. Eating one egg daily can be beneficial. Remember, vitamin D is found only in the yolk, not in the white part.
• Fortified foods- Nowadays, there are many foods available in the market that have been 'fortified' with vitamin D, that is, vitamin D is added to them separately. These include milk, curd, orange juice, cereals and buttermilk.

mushroom

Mushrooms are the only natural vegetarian source that provides vitamin D. Mushrooms produce vitamin D when they come in contact with the sun's UV rays.

Regular Exercise

Exercise does not directly increase vitamin D, but it improves the body's ability to absorb nutrients by improving your overall health. An active lifestyle keeps your metabolism high and helps in better utilization of fat-soluble vitamins like vitamin D.

• Outdoor Activities- Instead of going to the gym, try exercising outdoors, like running, cycling or walking in the park. This will give you the benefits of both exercise and sunlight at the same time.
• Yoga and Meditation- Stress is harmful to the body and can affect the absorption of nutrients. Regular yoga and meditation   helps keep the body healthy by reducing stress .

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