Unfortunately, it is one of the vitamins that is not found in high concentrations in many foods. Many people are missing out on the one big opportunity to get vitamin D – sun exposure – because they’re stuck at their workplaces all day. Thus, its deficiency is a global problem.

Before you decide to take a supplement, however, be careful not to exceed the “tolerable upper intake level” (UL). This is the maximum safe dose. The UL for vitamin D is 100 mcg or 4,000 IU per day for adults. In any case, it’s best to always consult your doctor first. That’s because too much supplementation can lead to vitamin D toxicity. Something doctors are starting to see more often due to the increased consumption of it as a supplement.

Based on the above, it is better to try these simple ways first, to get more vitamin D naturally.

1. Open the window of your office, home or car

Of course, it depends on the type of windows you have. Standard windows, according to the International Ultraviolet Association, allow UV-A rays through, but not UV-B rays.

Most windows in homes and buildings are covered with film or window tint, which blocks both types of UV radiation from passing through. In this case, opening the window can help you get more sunlight.

Just make sure you wear at least 15 SPF sunscreen if you have it on for a long time. But also sunglasses. Now if it’s sunny outside, open the window for 10 to 15 minutes. They are enough to increase the production of vitamin D.

2. Drink your first cup of coffee outside

Morning light is not as harsh as sunlight later in the day. But you can still meet some of your vitamin D needs this way. Plus, taking time for yourself in the morning can have a positive impact on your day.

3. Instead of meat, prefer fish

Fatty fish such as tuna, salmon and mackerel are some of the best natural (ie not fortified) sources of vitamin D.

A 100 gram serving of salmon can cover almost the day’s needs at 526 IUs.

The canned tuna, mackerel, sardines, swordfish, trout, white fish they also have decent concentrations of vitamin D. So try to replace meat with fish once or twice a week.

4. Eat the whole egg

While most adults today grew up hearing that eggs hurt their hearts, that myth has now been debunked. It turns out that eggs are one of the few food sources that naturally contain vitamin D.

But you have to eat them whole: Yolks are where vitamin D lives. Eggs alone are not enough to meet the daily requirement of this vitamin. However, it’s a healthy, protein-packed way to get there. Finally, it’s interesting, but not surprising, that free-range eggs contain more vitamin D than conventional eggs.

5. Take a walk at noon

There is a delicate balance between skin safety and vitamin D intake. Most people don’t get enough sun already, and sunscreen prevents the skin from absorbing UV light. Which is paradoxically responsible for both skin cancer and the conversion of vitamin D to its active form.

What you have to do; A walk during your lunch. In a study done in the UK it was found that less than 15 minutes of midday sun exposure is sufficient, to maintain adequate blood levels of vitamin D in healthy adults. In addition, you will also do light exercise and return to your work refreshed.

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