What is vitamin D?

Vitamin D is a fat-soluble vitamin that primarily aids calcium absorption, promoting growth and mineralization of your bones and teeth

How much do you need?

- 600–800 IU of daily vitamin D

How to Fulfil Vitamin D Deficiency naturally

1. Spend time in sunlight

Vitamin D is often referred to as “the sunshine vitamin” because the sun is one of the best sources of this nutrient.

People with darker skin need to spend more time in the sun to produce vitamin D than those with lighter skin. That’s because darker skin has more melanin, a compound that can inhibit vitamin D production.

-Certain types of clothing and sunscreen can hinder — if not completely block — vitamin D production.

2. Consume fatty fish and seafood

In fact, a 3.5-ounce (100-gram) serving of canned salmon can provide up to 386 IU of vitamin D — about 50% of the RDI

3. Eat more mushrooms

mushrooms produce vitamin D when exposed to UV light. Wild mushrooms — or commercially grown ones treated with UV light — have the greatest vitamin D levels.

4. Include egg yolks in your diet

Egg yolks are another source of vitamin D that you can easily add to your routine.

5. Eat fortified foods

Some commonly fortified goods include:cow’s milk,plant-based milk alternatives like soy, almond, and hemp milk ,orange juice ,ready-to-eat cereals certain types of yogurt,tofu.