Almost 80 per cent of the Indian population is vitamin D deficient. This comes as a surprise as we get ample sunlight almost throughout the year.
However, with the kind of lifestyle that this generation is getting used to, they generally do not get enough sun exposure so that their body can make enough vitamin D by itself.
Majority of the time, the day is spent inside an office, working in front of a computer desk; how can you expect your body to get enough sun exposure like this?
Also, I don't need to mention the poor eating habits of the urban population of the country that has contributed to the obesity epidemic. Forget about getting enough vitamin D in the diet, the general population doesn't even consume enough protein and fibre on a daily basis.
Now while you may think that your body is functioning normally even with low vitamin D levels, let me tell you that your body needs vitamin D for many vital processes. Prolonged low levels of Vitamin D in the body may lead to various chronic ailments as well as weaker joints and bones in the long run.
Thus, follow the below-mentioned effective ways to get your daily dose of vitamin D and keep your body fit and healthy:1. Get Enough Sunlight
I believe that this is something that you would already know but I am sure you haven't made any efforts for it yet. We all know that exposure to sunlight helps our body to produce more vitamin D. But what you would not know is that vitamin D derived through sunlight circulates in the body for twice as long as compared to vitamin D from foods or supplements. Thus, this is the best medium to have your daily intake of vitamin D.
Though there is no official statement on the amount of time that you need to spend in the sun to get enough vitamin D, around 10 to 15 minutes is the general norm. It is interesting to note that people with darker skin need to spend more time in the sun as compared to people who are fair.2. Supplements
Supplements for vitamin D is available in two forms, D2 and D3, however, it is D3 that is more effective in maintaining vitamin D levels. Daily dosage for vitamin D supplement depends upon your current levels of vitamin D. Thus it is always better to get your Vitamin D levels checked before beginning any kind of supplementation. Generally, 1000 to 4000 IU is safe and healthy supplementation for a healthy age group. Still, you should always consult your physician before beginning any kind of supplementation.3. Eating Foods High In Vit D
There are various food items in vegetarian as well as non-vegetarian food categories through which you can aim to increase your vitamin D intake. A few good non-vegetarian foods that are high in vitamin d are egg yolk, fatty fish and other kinds of seafood. On the other hand, mushrooms are the only completely plant-based source of vitamin D.4. Fortified Food Items
Vitamin fortified food items are becoming more common day by day. Initially, it was just milk which used to come fortified with Vitamin D, but now there are various other food items as well. Soy Milk, Almond Milk, fruit juices, cereals, yoghurt, tofu etc are an example of food items commonly available in fortified form.