Are you suffering from vitamin D deficiency? Check out these five sources of replenishment besides the sun

Vitamin D is an essential nutrient that regulates many vital processes in the body, such as building and maintaining strong bones, boosting metabolism, and giving the skin a brighter, younger appearance.

However, low vitamin D intake has been a cause of great concern for health authorities around the world. According to the World Health Organization, it is estimated that at least 13 percent of the world’s population suffers from a deficiency of this nutrient, which can largely be caused by sun exposure.

What is Vitamin D and what does it do for us? Healthline states that Vitamin D is a fat-soluble vitamin that helps with calcium absorption, which promotes bone growth and mineralization. It is also involved in various functions of the immune, digestive, circulatory, and nervous systems. Many researches and studies conducted on the topic also suggest that Vitamin D may help prevent a variety of diseases such as depression, diabetes, cancer, and heart disease.

The U.S. National Academy of Medicine considers 600 to 800 IU of vitamin D daily to be sufficient for most people.

What are the side effects of vitamin D? deficiency?

According to the Cleveland Clinic, severe vitamin D deficiency can have drastic effects on both children and adults. The most common disease in children is rickets. Other side effects include:

Below are some effective ways to increase your vitamin D levels, besides getting some sun:

Fatty fish and shellfish

According to health experts, fatty fish such as salmon, mackerel, tuna, etc. and other seafood such as oysters, shrimp and anchovies are among the richest natural food sources of vitamin D.

Fungus

Being the only plant source of vitamin D, mushrooms get their nutrients when exposed to sunlight. Regular consumption of mushrooms helps increase vitamin D2 and D3 more efficiently and effectively.

Egg yolks

While eggs are the greatest source of protein, their yolks are high in vitamin D. Health experts recommend eating egg yolks at least twice a day for their nutritional value.

Fortified foods

Fortified foods are a group of foods that contain high levels of vitamin D such as milk, orange juice, cereals like oatmeal, nuts like almonds and walnuts, yogurt or dahi, and even soy products like tofu.