It's necessary to raise the levels of vitamins D and D2.
It is essential for healthy aging and maintaining your overall health if you don't get enough sunshine.For 1 to 70 year olds, the recommended daily amount is 600 IU, then goes up to 800 IU.You may want to raise your levels of vitamins D and D2 because they are common and toxic.If you go outside and get some sun, your body will make more vitamins D and D3.It is possible to get more vitamins D through your diet, even though food sources are hard to come by.There are a few simple changes you can make to increase your body's absorption of vitamins.
Step 1: You should get 15-20 minutes of sun daily.
Your body doesn't need a lot of sun to make vitamins D and E.A sunscreen with an SPF 8 or more will filter out the UVB rays that help your body make vitamin D.If you go out for long periods of time, you should use an SPF 30 sunscreen to protect your skin from the sun's harmful rays.
Step 2: 3 times a week is the best time to eat fish with the biggest boost in vitamins D and E.
Salmon, tuna, sardines, swordfish, and mackerel have the highest levels of vitamins D and E in them.High levels of fish oil can be found.It's a good idea to add fish to your diet about 3 times a week.mackerel is high in mercury, so you may want to limit how often you eat it.If you are pregnant, the mercury could affect your baby.
Step 3: You should add beef liver to your menu.
It's best to eat a serving of beef liver after you've eaten a lot of fish.It is possible to get 10% of your daily requirement from beef liver, which is an organ meat.
Step 4: If you are a vegetarian, you should consume more egg yolk and cheese.
Egg yolks give you about 10% of your daily requirement for vitamins D and E.They can be eaten for breakfast, as a snack, or cut up on a salad.It is possible to get a small amount of vitamins D and E by eating cheese.Swiss cheese has the highest amount of vitamins D and E.It provides 2% of your daily requirement.
Step 5: For a vegan option, you can eat mushrooms.
A lot of mushrooms are exposed to the sun's UV rays.The amount of vitamins D in mushrooms can vary depending on how they were grown.Since mushrooms are a relatively healthy food, there is no harm in including them in your diet as a potential source of vitamin D, but don't make them your only choice.It is possible to find fresh or dried mushrooms that have been exposed to high levels of UV rays.These mushrooms can be found at a health store or online.
Step 6: Adding fortified foods to your diet will help you get more vitamins D and E.
Some processed and pasteurized foods have vitamins added to them.You can read the labels to see if the food is fortified.Milk, yogurt, orange juice, margarine, bread, and breakfast cereals are fortified with vitamins and minerals.
Step 7: If your doctor tells you to take a supplement, you should take it.
They don't always absorb well, so a supplement may help increase your levels.Pick a supplement that also contains calcium.The bottle directs you to take your supplement.It's similar to the vitamins D and D3 that your body creates.The supplements are derived from seafood.Since they are made from mold, vitamins D2 are great for vegetarians.
Step 8: Limit your intake of coffee.
Consuming too much coffee may affect your body's ability to make and absorb vitamins.If you cut out coffee, energy drinks, tea, and chocolate, your body will absorb more vitamins D and E.Energy pills and headaches that contain caffeine should be avoided.If you like the taste of coffee, you can switch to decaf.Many teas are free of caffeine.
Step 9: It is necessary to exercise.
Being active may result in higher levels of the vitamins in your system.Go for a brisk walk, run, swim, or do aerobics for 30 minutes every day.Pick an exercise that you enjoy and you will be more likely to stick with it.
Step 10: If you want to increase your absorption of vitamins D and calcium, you should take it.
It is best to take calcium and vitamin D together.It's a good idea to read the labels of vitamins D and calcium.Fattened fish, dairy products, and cheese all have moderate levels of calcium.Eggs have a small amount of calcium.
Step 11: It's fat-soluble and you should consume vitamins with it.
Your body will make better use of the fat-soluble vitamins if you eat them with fat.Fat-soluble vitamins stay in your body longer because they're stored in fat.Take a meal with at least 11 grams of healthy fat to help it absorb the vitamins D and D3.