According to health experts, fortified cereals contain vitamin D in abundance.
Sunlight can activate vitamin D already present in the body, but cannot compensate for its deficiency.
Vitamin D is an essential nutrient that manages hormonal levels and is also fat soluble. It maintains the calcium and phosphorus levels in the body. Both these elements are necessary to make bones strong. Vitamin D also controls the blood sugar level. Adequate intake of vitamin D protects against osteoporosis. Several studies have found that it also protects against the risk of cancer, high blood pressure and various autoimmune diseases. Consumption of Vitamin D increases immunity, which develops the ability to fight against many diseases. Now the important question is how do we get Vitamin D? Many people believe that it can be easily absorbed by sitting outside in the sun. Health expert Dr. Priyanka Rohatgi rejected this notion outright. He said that sunlight can activate vitamin D already present in the body, but cannot make up for its deficiency.
How effective is sunlight for vitamin D?
According to experts, when we consume food rich in vitamin D, the vitamin D1 elements made from it get stored in the body. It does not remain active; But when it absorbs sunlight, it gets activated and turns into vitamin D3 elements. Thus, sunlight alone is not sufficient to obtain vitamin D. For this we need to follow the right diet.
How long is sunlight enough for vitamin D?
Dr. Priyanka Rohatgi said that the amount of sunlight we need in a day depends on many factors, including the health of the person or how his liver and kidneys work. Are the Liver and Kidneys Able to Store Vitamin D? Apart from this, how much ultraviolet rays are released from sunlight, what is the color of the person’s skin – all these decide how much sunlight a person needs in a day. If we are out in the sun for 5 minutes to half an hour, our body will absorb 30 to 40 percent of Vitamin D. Depending on several factors, a person typically needs 600 units of vitamin D per day.
What should we eat to meet the deficiency of Vitamin D?
According to health experts, fortified cereals contain vitamin D in abundance. It is also present in cod liver oil, salmon fish, tuna fish, orange juice fortified, dairy products, egg yolks, milk, yogurt and cheese. He further added that it is necessary to have healthy fats in the body for proper absorption of Vitamin D. Healthy fats are found in butter, cream, cheese, almonds, seeds, vegetable oils, soy and tofu.
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