Health Benefits of Vitamin D,How to Get Vitamin D Naturally

Vitamin D

Vitamin D is important for bones, muscles and overall health. It is made in our bodies through a series of processes that start when our skin is exposed to the sun’s ultraviolet (UV) radiation. 

Some Victorians are at risk of low vitamin D, particularly those with naturally very dark skin and those with little sun exposure. A balanced approach is required to ensure some sun exposure for vitamin D while minimising the risk of skin cancer. 

1.Chanterelle, morel, shiitake, or portobello — mushrooms are a delicious and low-cal ingredient that you can add to boost your vitamin D intake (with exact amounts depending on the type). Reach for sliced mushrooms at the salad bar, top your burger with sautéed slices, or experiment with new ways to work them into pasta dishes. If you're buying mushrooms at the grocery store, keep in mind that stores now carry mushrooms that have been exposed to ultraviolet light, which increases their vitamin D levels.

2.Take a balanced approach to sun exposure. UV radiation from the sun is the best natural source of vitamin D, but too much sun exposure can increase your risk of skin cancer.

3.From May to August in Victoria, get two to three hours of midday sun exposure per week. In Victoria, UV levels fall below three from May to August. At this time, most people need two to three hours of midday winter sun exposure to the face, arms, hands (or equivalent area of skin) over the course of a week. People with naturally very dark skin may require three to six times this amount of sun. 

4.Though vitamin D is present naturally in very few foods, the best place to find it is in fatty fish like salmon, herring, and sardines. Salmon — a popular superfood that's also a great source of lean protein and omega-3 fatty acids — is an easy addition to your weekly dinner rotation, and one small fillet will provide your daily recommended vitamin D intake. You can also look for canned wild salmon, which is available year-round.

5.Eat foods rich in vitamin D. Good sources include eggs, liver, and fatty fish such as mackerel, herring and salmon. Some margarines and low-fat milks have added vitamin D. Food, however, only makes a small contribution (approximately 10 per cent) to the body's overall vitamin D levels and it is difficult to get enough vitamin D from diet alone.

6.Check your labels in the cereal aisle: Many cold cereals are now fortified with vitamin D (exact amounts vary from brand to brand). And that's not the only place to look for vitamin D-fortified foods; you can find the nutrient added to certain brands of orange juice and yogurt in any grocery store

7.From September to April in Victoria, get a few minutes of mid-morning or mid-afternoon sun exposure each day. In Victoria, UV levels reach three and above for much of the day from September to April, and sun protection is required. At this time, most people need just a few minutes of mid-morning or mid-afternoon sun exposure to the face, arms, hands (or equivalent area of skin). People with naturally very dark skin, may require three to six times this amount of sun.

8.Vitamin D and Your Hair

Though the evidence still isn't clear, some studies suggest that vitamin D may play a role in the hair cycle. "We can get vitamin D from the sun," Mirmirani says. "But dermatologists don't recommend a lot of sun exposure."

You can also get vitamin D from fortified foods such as milk, orange juice, and cereals. But, Mirmirani says, according to some studies, many Americans don't get enough vitamin D, "and the actual recommended dosage is controversial." She recommends talking with your doctor about your vitamin D needs and whether or not you should take a supplement.