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360 Fitness

There is a surprising statistic. 

Almost 1 billion people across the world have vitamin D insufficiency!

That is a massive amount of people – and it’s a significant deal because vitamin D does a lot of benefits to keep us feeling strong.

Do you know your vitamin D level?

One vital sign of being low in vitamin D is feeling rundown and exhausted and catching every cold/bug that comes around. Feeling sad and losing hair are two obvious signs that you might be weak in the “sunshine” vitamin.

Below is an outline of a few points you can do to help increase your vitamin D, including producing a few healthy food options!

You probably know your body needs vitamin D to develop and sustain strong bones throughout your life. Plus, it does so much more than that!

Vitamin D works like a hormone, helping your body’s immune, digestive, circulatory, and nervous systems do their jobs.

Scientists also study how vitamin D might help stop depression, diabetes, cancer, and even heart problems.

Receiving enough vitamin D can be complex because not too many foods are high in vitamin D.

You can get vitamin D from the sun. Still, it’s challenging to know what to do because, for decades, health authorities have been recommending we slather ourselves in sunscreen to avoid harm from the sun’s rays. But, unfortunately, sunscreen blocks not only the sun but also vitamin D!

Plus, there’s a weight of dispute about how much vitamin D you need. Various health/medicine groups recommend anywhere from 600 to 2,000 IUs per day.

Risk factors for vitamin D deficiency:

  • Staying inside
  • Getting older
  • Having dark skin
  • Using sunscreen every time you go out
  • A diet low in fish or dairy
  • Living far from the equator
  • Being overweight

Here are some valuable tips for simply increasing your vitamin D level.

1. Get some sunlight. Yes, even though they say to evade sun exposure, it doesn’t take much to raise your vitamin D level.

Research states that little as 8 to 15 minutes of exposure is all you need (people farther from the equator or who have darker complexion might require more time).

2. Eat your eggs (especially the yolks). Researches show that free-range chickens that eat a grain enriched with vitamin D diet have more than the daily necessity of the vitamin. Be sure to verify your labels.

3. Fatty fish like;

  • salmon
  • sardines
  • tuna
  • mackerel (including canned fish) 

Contain vitamin D. Whenever likely, get wild-caught fish! According to Healthline, farmed fish contains only 25 percent of the vitamin D of wild-caught salmon). BONUS: these foods are high in omega-three fatty acids, which are essential for the heart.

4. Choose pungent foods. The majority of cow’s milk has vitamin D – and now, so have various non-dairy kinds of milk (which is preferred)! But be sure to check the label. 

5. Ask your doctor about using a vitamin D supplement. It’s always a good plan to review before combining a new supplement to your routine with your doctor. Give them a visit to see what they advise for your unique circumstances and see if they want to test your level before prescribing a dosage.

Raising them back to normal levels can make a huge difference in your energy level and mood if you have a deficiency! Worth checking out.


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