Best Sources Of Vitamin D3 For Your Body

 

Vitamin D3 And Sunlight:

One of the most efficient ways to raise your D3 levels is to spend time in the sun. Sun exposure has decreased in industrialised countries such as the United States as a result of increased awareness of the possible dangers of skin cancer, reduced time spent working outside, and liberal use of sunscreen. The Office of Dietary Supplements advises that spending as little as 5 to 30 minutes in direct sunlight with your face, arms, legs, or back exposed two times a week between 10 a.m. and 3 p.m. in the summer, fall, or spring will help you synthesise enough vitamin D3 to meet your needs.

Salmon:

Salmon is a popular fatty fish and a good source of vitamin D. One 3.5-ounce (100-gram) serving of salmon provides 66% of the recommended value, according to the USDA.

Egg Yolk::

In an egg, the yolk contains most of the fat, vitamins, and minerals, while the white carries most of the protein. The egg contains 5% of the necessary daily vitamin D consumption.

Cow’s Milk:

Cow’s milk, the most common type of milk, is high in calcium, phosphorus, and riboflavin. In addition, vitamin D is added to cow’s milk in a number of nations. According to the USDA, it typically includes 15-22% of the daily value.

Vitamin D3 pills or liquid, both over-the-counter and prescribed, can help you get more of it. The amount of vitamin D required for good health is a point of contention. The Food and Nutrition Board recommends 600 IUs per day for children aged 1 to 70 and 800 IUs per day for individuals over 70.

Do not exceed this dose without first consulting your doctor. For healthy people, some organisations, such as the Vitamin D Council, recommend at least 5,000 IU per day, while some experts advocate a comfortable upper consumption of 10,000 IUs per day. The upper intake level set by the Food and Nutrition Board is substantially lower: 4,000 IUs per day. However, the absorption rate is a factor; and liquid vitamin supplements have been demonstrated to be more absorbent and manageable over time.

Read More: Best Sources of Vitamin D3

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