Vitamin D is necessary for your body to fight infections and maintain health. Although vitamin D can be obtained in a variety of ways, most of it is created by the body when UVB rays from the sun are absorbed. Wintertime makes it harder to receive enough vitamin D because of the shorter days. In addition to supporting vital processes like immunity, vitamin D also helps to keep the heart, brain, and bones healthy. You might be startled to find that almost a third of folks in India don’t receive enough vitamin D. This is because ultraviolet radiation that enters your body through your skin is prevented by piles of wool clothes to protect yourself from the cold.
Why is vitamin D so important?
Your body is kept healthy by vitamin D in a number of ways. For proper function, the vitamin is necessary for your bones, muscles, and nerves. It also supports the immune system's strengthening. In addition to consuming certain foods, exposure to sunlight is another way to obtain vitamin D. However, there are some restrictions with the latter.
Who is prone to vitamin D deficiency?
Low vitamin D is more common in the following populations:
Senior citizens
Obese individuals
Individuals who have had gastric bypass surgery
Individuals suffering from various ailments such as Hypothyroidism, Crohn's disease, cystic fibrosis, liver illness, and celiac disease.
Here are some ways to get vitamin D during the winter months
Eat right
Vitamin D content in several fish and seafood varieties is naturally high. Salmon, halibut, tilapia, tuna, cod, sardines, haddock, shrimp, and scallops are a few of these. Moreover, meat, eggs, and cod liver oil are excellent providers of vitamin D. The finest natural alternative is mushrooms for vegans and vegetarians. But, in order for these mushrooms to make vitamin D, they too must be exposed to the sun, so leave them near a window or other area that receives natural light.
Consider a Vitamin D supplement
The best ways to obtain vitamin D are from sunshine and a healthy diet, however supplements can also be helpful. Consultation with your physician is usually a good idea before starting any new supplement regimen. A dose that works best for you can be suggested by your doctor.
Take in some fresh air
During winter months, the angle of the sun, and colder temperatures make it more difficult to receive enough vitamin D from sun exposure, but every bit helps. Try to go for a stroll outside every day, if at all possible. Walking a few times a week, even just 20 minutes in the sun can have an impact on your vitamin D levels and also your overall weight.
Use an Ultraviolet (UVB) Lamp
UVB light, which the sun emits, is absorbed by your skin through a substance called 7-DHC, which triggers the body to start producing vitamin D. Utilizing the same kind of light as the sun, a UVB lamp allows you to take advantage of the warmth and advantages of a sunny summer day even when you're indoors. In fact, research has shown that some LED lights at particular wavelengths are more effective than the sun at promoting the creation of vitamin D in the skin!
