How to get Vitamin D, other than the sun

Whole-body health requires vitamin D. Vitamin D receptors are in all tissues. It is essential for your bones, heart, brain, muscles, and immune system. It is the only vitamin that acts as a hormone, making it even more crucial to avoid deficiency.

Vitamin D comes from sunlight, which is vital to our health. Sunlight doesn't provide vitamin D for most people. UVB radiation from sunlight makes vitamin D, but unprotected sun exposure damages the skin.

Without Sunscreen, skin burns, and ages. The sun's UVB rays vary by season, time of day, and location, so standard exposure times aren't helpful. Most of the year, the northern hemisphere doesn't get enough UVB light to produce vitamin D.

Recommended Amount Of Vitamin D

The Recommended Dietary Allowance for vitamin D gives healthy individuals the daily dose required to maintain strong bones and regular calcium metabolism. It assumes little exposure to the sun.

• The maximum daily intake unlikely to harm health is known as the Tolerable Upper Intake Level (UL). For adults and kids aged nine and older, the UL for vitamin D is 4,000 IU (100 mcg)
• Currently, 600 to 800 IUs of vitamin D per day are advised by the Institute of Medicine, and these ranges were created with little sun exposure in mind.
• The VITAL study's findings, published in November 2018, provided evidence that taking a vitamin D supplement containing 1000–2000 IUs is generally safe.

Also Read: Do you know Why This Vitamin D important for everyone

How to get Vitamin D other than Sunlight

1. Consume fatty fish and seafood

2. Mushrooms

3. Include egg yolks in your diet 

4. Eat fortified foods

5. Fortified foods include:

• Cow's milk
• Plant-based milk alternatives like soy, 
• Almond and hemp milk
• Orange juice
• Ready-to-eat cereals
• Certain types of yogurt
• Tofu

6. Cod liver oil

7. Orange juice fortified with vitamin D.

8. Dairy and plant milk fortified with vitamin D.

9. Sardines

10. Fortified cereals

The last and most recommended  Supplements are Tablets

Vitamin D is best obtained from a high-quality vitamin D3 supplement. Sunlight creates vitamin D3 in your skin. It boosts blood vitamin D levels better than other forms.

It is important to choose Vitamin D supplements with independent quality control testing, such as a USP seal, guarantee nutrient and contaminant testing but not exact nutrient content.

Conclusion 

For a healthy heart, to prevent diabetes n for bone health & other purposes we need sufficient Vitamin D,