Food and NutritionFoods to be taken
It is nearly impossible to get adequate amounts of vitamin D from food. Sunlight exposure is the only reliable way to generate vitamin D in your own body.
There are small amounts of vitamin D in a few foods like:
- Fatty fish
- Beef liver
- Egg yolks
- Fortified milk, dairy products and orange juice
- Fortified cereals and butter
- Fortified soy products (tofu and soy milk)
Foods to be avoided
- Reduce intake of fried fatty foods, salt, sugar and other sugary products and foods that are enriched with saturated fats.
- Limit caffeine intake. Caffeine may interfere with the absorption of vitamin D
Yoga and ExerciseExercise outdoors has been found to significantly increase vitamin D levels even in the colder months. Weight bearing (walking, jogging, dancing, skiing, etc.) and resistive exercises (weight training, and vigorous water exercises) are effective forms of exercise.
- To increase vitamin D levels in the body stay around 15 – 30 minutes a day in the summer sun without sunscreen
- Take a Vitamin D3 supplement if you are in a low-sunlight region
- Women over 40 if deficient in Vitamin D are at increased risk of osteoporosis, and should take Vitamin D supplements if found deficient