How Can You Keep Your Vitamin D Levels in Check?
Since direct sunlight aids in the absorption of the D vitamin, it provides a great excuse to hit the beach or take a long sunny hike for a bit of nourishment and fun for your next summer break. However, keep in mind, you still need to remain healthy in the sun, which means only remain in direct sunlight for no longer than 30 minutes at a time, and also apply a thin layer of sunscreen to protect against skin cancer.
Meanwhile, you should also be sure to incorporate D vitamin-rich foods into your diet, or if this is an issue, simply take a doctor recommended supplement. A five-year study regarding the absorption of the D vitamin conducted by authorities from the Science Advisory Committee on Nutrition found that both foods rich in the vitamin as well as the vitamin supplements are advantageous.
There are various forms of the D vitamin supplement, including capsule form and oral spray. When taking the supplement form of the vitamin, you should opt for one that contains at least 10 mcg of the D vitamin, which is recommended by the NHS.
Furthermore, when incorporating D vitamin foods into your diet, be sure they are quality sources of the D vitamin. Quality sources include red meat and oily fish, which provide yet another reason to incorporate protein into your eating habits. For vegetarians, quality sources of the D vitamin can be found in fortified breads and cereals as well as eggs to help keep your bones healthy and strong.
As stated earlier, since the D vitamin is fat soluble, it is best absorbed in conjunction with foods that are high in fat, which will help increase its absorption and further support the health of your bones.
Therefore, when eating fortified cereals, combine them with good fats, and opt for at milk with at least 2% milk fat as opposed to skim milk, which is fat-free. Also, when eating eggs to get your fix of the D vitamin, eat the entire egg, including the egg yolk, for maximum vitamin absorption. You should also consume your fortified breads with a bit of fat, such as a bit of almond butter or a slather of creamy avocado.
Ultimately, the D vitamin is important for overall bone, teeth, and skin health, especially as we age. Therefore, be sure to incorporate D vitamin-rich foods into your diet, or opt for a quality supplement, and use the sunshine as an excuse to get out and enjoy the outdoors for improved health.
