As the sun is one of the best sources of Vitamin D, it is generally known as ‘The sunshine vitamin’.
Our skin forms Cholecalciferol (Vit. D3) and ergocalciferol ( Vit. D2) under deep layers of skin which are the stabler. When 7-Dehydrocholesterol is exposed to UV-B radiation from the sun, it is converted to vitamin D.
Vitamin D which is derived from the sun circulates two times as far as vitamin D from food or supplement. But the amount of vitamin D that your body forms depend on many factors.
Sunscreen can restrict the production of Vitamin D.
It’s very important to keep safe yourself from skin cancer by restricting excessive exposure to sunlight. The body needs very few unprotected sun rays to start producing vitamin D.
There is no official documentation or sources that define ten to fifteen minutes of sunlight exposure as sufficient to make plenty of vitamin D for lighter-skin tone individuals. Those with a darker skin tone may need more time.
Consume fatty fish and seafood
Consuming fatty fish and other seafood can supply enough amount of vitamin D.
A 100-gram serving of Salmon fish can supply up to 386 international units of vitamin D.
The exact amount of vitamin D in other kinds of seafood may differ depending on the type and species of fauna.
For an instance, farmed salmon may contain only 28 percent of the amount of wild-caught salmon according to some researches.
Other types of fish and seafood that are enriched in vitamin D include:
Tuna
Anchovies
Shrimp
Oysters
Mackerel
Sardines
Eat more mushrooms
Mushrooms are vegan and the only source of vitamin D for vegetarians.
Mushrooms can synthesize their vitamin D like humans but upon exposure to UV light.
Vitamin D can be produced in two forms, humans produce a form D3 or cholecalciferol, whereas mushrooms synthesize D2 or ergocalciferol.
Both these forms of this vitamin D can increase circulating vitamin D levels in the blood, Although D3 may increase levels more significantly and efficiently than D2 according to researches.
While vitamin D nutritional values depend on the variety of mushrooms, specific varieties, like 100 grams of wild mushrooms provide around 2,345 international units. That’s almost 300% of the reference daily intake.
Commercially grown types of mushrooms have lesser vitamin D. As wild mushrooms get sufficient exposure to sunlight to have a larger amount of vitamin D. One can also consume mushrooms treated with UV rays.
You should always take care of the accurate identification of wild mushrooms or farmed mushrooms. Always purchase from a trusted and verified suppliers such as a grocery shop or farmers market to restrict exposure to poisonous varieties.
Include egg yolks in your diet
Another good source of vitamin D are egg yolks that you can easily add to your daily meals.
Egg yolks have unevenly distributed vitamin D content, like many other natural food sources.
Conventionally raised chickens that don’t have access to the outdoors generally produce eggs harboring 3–5% of the reference daily intake.
However, Pasture-raised or free-range chickens provide up to five times more or up to twenty percent of the reference daily intake according to research. It depends on how much time the fowl spend outside.
Vitamin D content of eggs also depends on the feed of chicken. Those fed vitamin-D-enriched grains to chickens may produce more efficient yolks that boost well over 100 percent of the reference daily intake.
Eat fortified foods
Vitamin D is often added to raw/basic goods in a process called fortification because few foods naturally contain a high level of this nutrient.
One should keep in mind that the availability of the amount of vitamin D in fortified foods alters by country, brand, and type. Some commonly fortified goods include:
Tofu
Plant-based milk alternatives like coconut, peanut, soy, almond, and hemp milk
Juices
Readymade cereals
Specific types of yogurt
Cow’s milk
Vegan supplement options
A major amount of vitamin D supplements are generally derived from animal products. Therefore unnecessary for vegans, but a few options for vegan D supplement exist.
Vitamin D2 or ergocalciferol is a plant-derived nutrient and these D2 supplements are widely available for vegan friendly.
Vitamin D3 or cholecalciferol is significantly less common in the vegan diet than vitamin D2 but can be obtained from lichens.
Try a UV lamp
Although UV lamps are costly they emit UV-B radiation which may significantly boost your vitamin D levels.
UV lamps imitate the mode of action of the sun and can be significantly helpful if your sun exposure is poor due to geography or other reason.
With these devices, safety is the main concern, as excessive exposure could burn your skin. So the exposure is typically advised for no more than 15 minutes a time.
