Diet Chart For vitamin d

In this era of fast paced life, it becomes difficult to have a healthy and balanced diet. In the process, we end up consuming very less of a few essential nutrients and lots of unwanted toxins. This had led to the deficiency of vitamin D in many. Here are a few ways to boost up vitamin D in our diet.

The top five things to include in the diet are:

1. White button mushrooms
2. Egg yolk
3. Cod liver oil
4. Salmon
5. Cow milk

   These are ingredients/ items that are easily available around us. Keeping this in mind, it is recommended that one takes in ow milk everyday for at least twice a day and have egg yolk or salmon containing food for breakfast every alternate day. Cod liver oil can be used to substitute the oil that we usually use at home. The degree of strictness to be followed in the diet, quantity of intake and frequency depends on how much our body needs them and how our metabolism can adjust to the same. So, it is advised to consult with a doctor before getting into any diet to boost nutrients in out body.

1. Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
2. Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
3. Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
4. Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
5. Avoid alcohol
6. Avoid aerated and artificially sweetened drinks.

Do's & Don'ts:

1. Get your daily dose of sun - The best way to increase your vitamin D levels is through safe, smart and limited sunscreen-free exposure to the sun.
2. 10-15 minutes of sun exposure daily should be all you need.
3. Uninterrupted exposure - You cannot generate vitamin D if there is a glass window between you and the sun.
4. Don’t cover up with sunscreen - Even weak sunscreens will block the ability of your skin to absorb the UVB rays and manufacture vitamin D.
5. Protect your skin with food - Load up on anti-oxidant rich foods and beneficial fats that will strengthen your skin cells and help to protect them from sun damage. These include vegetables and fruits such as pomegranates.
6. Have your Vitamin D levels tested regularly - If you are aiming for optimal health you will want your level to be in the 50-80 ng/ml range.
7. Take a supplement - During winter or if you live in an area that gets minimal sun exposure, you may need to source a vitamin D3 supplement.

1. Spinach
2. Okra/Bhindi
3. Soybeans
4. White Beans
5. Egg yolks
6. Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal