Sources And Ways To Boost Vitamin D

What is Vitamin D3?

It is more than just a simple vitamin. It helps in maintaining normal levels of calcium and phosphorus in the blood. Due to the lack of enough phosphorus in the blood stream, muscle soreness can get worse and delay the recovery of the body after an intense workout. Vitamin D3 deficiency is indirectly responsible for this.

It also aids in the absorption of intestinal calcium and calcium in bones, so it contributes to stronger bones and teeth. It protects us from osteoporosis-a condition of weak bones, which makes us susceptible to frequent fractures.?

It is a precursor hormone and is believed to also help in a fighting against degenerative multiple sclerosis disease. Vitamin D3 also helps in weight maintenance and weight loss. Adequate levels of D3 in our body releases a hormone called Leptin that conveys the message that ¡°I am full, stop eating¡±. Vitamin D3 deficiency is also linked to high blood pressure, cancer risks and mood swings.

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There are two kinds of Vitamin D:

D2 ergocalciferol, which is found in foods and D3 cholecalciferol, which is made in the presence of sunlight. While both the forms are equally important for our body, if we get D2 from food, minimum exposure to the sunlight can help convert it to D3.

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Who needs Vitamin D3 more?

Everyone from an infant to a child, an adult to a senior citizen needs this vitamin. Fitness enthusiasts, those leading sedentary lifestyles, pregnant mothers and lactating mothers can all benefit from this wonder hormone precursor.

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Where do we find Vitamin D3?

It is formed by the skin¡¯s reaction to sunlight and is also found in a few foods and supplements.

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Guidelines to increase your D3 levels:

Sunshine: Sunlight is a natural ?ource of D3. Only a few minutes of exposure to the sunlight early in the morning or mid evening for a few days a week can help one get 90 percent of the RDI (recommended daily intake) value of D3.

Cod liver oil: obtained from the liver of the cod fish, this also eases pains in the joints. It is available in liquid capsule form, oil form and in the form of a supplement.

Mushrooms: Dried shitake mushrooms are a good source of D3. They are also a good source of B vitamins. It is a fungus that is low in calories and can be included in our diet on a daily basis.

Mackeral: An oily fish, rich in protein, Omega 3 and about 90 percent of the RDA of D3. Including this at meal times can enhance our protein quality and bone strength.

Salmon: Another rich source of D3, Omega 3 and protein.

Sardines: rich source of B1, B2, selenium, Omega 3 and D3.

Sunflowers seeds: A very good source of monounsaturated fats with a good profile of protein along with D3, it can be a good source for vegetarians. One should be careful in consuming these as they are high in calories.

Exercise Outdoors for more Vitamin D:

It is important to be physically active. Use the bones and muscles to enable the calcium binding in the bones to circulate. Assess your D3 levels regulalry. Once you know your levels, follow a few simple rules for food, exercise and exposure to sunlight , as these simple changes can help you reach your fitness goals swiftly.?

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