Vitamin D is an essential nutrient that your body needs for many functions. Vitamin D involves the manufacture and maintenance of strong bones. If the body does not get enough vitamin D, you may have problems like fatigue, weakness and weakness of bones. Vitamin D is often called Sunshine Vitamin i.e. incense vitamin because the sun’s contact is most helpful in achieving this nutrient. Actually, there is a type of compound in your skin which acts as vitamin D. When this compound comes in contact with UV-B radiation from the Sun, it becomes vitamin D in your body.
Skin color affects
People whose skin color is darker, these people need to spend more time in the sun to produce vitamin D than people with light colored skin. This is because the darker skin has more melanin. Melanin is a compound that can slightly disrupt the production of vitamin D.
Age too big factor
As your age increases, the production of vitamin D in your skin reduces low and metabolic health. In such a situation, a doctor should be consulted to maintain vitamin D level.
Place
You live in areas where there is more heat throughout the year, then your physical connection with the rays of the sun is more, so your body can also produce more vitamin D throughout the year.
Sunscreen and clothes
Some types of clothes, design, fabric and sunscreen can also obstruct the production of vitamin D.
What to eat to increase vitamin D
1-Faati Fishes and C Foods is one of the most rich natural sources of vitamin D.
In fact, the dose of about 85 grams of Salman can provide vitamin D up to 570 IU which is close to the Daily Requirement of 600 IU for a healthy adult.
2-Mushrooms are also a good source of vitamin D and also a vegetarian source. The amount of vitamin D depends on the type of mushrooms.
3-Egg yolk is another source of vitamin D which you can easily include in your routine. Like other sources, vitamin D is different in different egg yolk.