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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Tips to Boost Vitamin D Production in Your Body 

Vitamin D is essential for bone health, immune function, and overall well-being. Here are practical tips to naturally boost your body’s vitamin D production. 

Introduction

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Sunlight is the most natural source of vitamin D. Spend 10-30 minutes in the sun daily, preferably between 10 a.m. and 3 p.m., when UVB rays are most effective. 

1. Get Sunlight Exposure 

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Expose larger skin areas like arms and legs to sunlight for optimal vitamin D synthesis. Avoid sunscreen during brief exposure, but always protect against overexposure. 

2. Expose Skin Sensibly 

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Incorporate foods high in vitamin D like fatty fish (salmon, mackerel), egg yolks, and fortified foods (milk, cereals, orange juice) into your diet to boost levels. 

3. Eat Vitamin D-Rich Foods 

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Certain mushrooms, like maitake and shiitake, are good sources of vitamin D, especially when exposed to sunlight. Add them to your meals for a natural boost. 

4. Include Mushrooms 

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Consider vitamin D supplements if you have limited sun exposure or dietary intake. Consult with a healthcare provider to determine the right dosage for you. 

5. Take Vitamin D Supplements 

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Combine exercise with outdoor activities. Walking, jogging, or cycling in the sun helps you get physical activity while also boosting your vitamin D levels. 

6. Exercise Outdoors 

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Excess body fat can hinder vitamin D absorption. Maintain a healthy weight through balanced nutrition and regular exercise to improve vitamin D levels. 

7. Maintain a Healthy Weight 

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Boosting vitamin D is essential for overall health. By combining sensible sun exposure, a balanced diet, and, if needed, supplements, you can ensure optimal vitamin D levels. 

Conclusion

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