Health | Lifestyle | Nutrition

Improve Vitamin D intake with these 3 easy steps

Jacqueline Alwill

Brown Paper Nutrition

Around 1 in 3 Aussies adults are Vitamin D deficient. It’s a surprising stat isn’t it, when we are sun drenched country.

Here are a few simple ways to improve your intake of Vitamin D – with ease…

Sun : Vit D is known as the ‘sunshine vitamin’ because your skin produces it in response to sunlight. Spend time outdoors in direct sunlight, during the summer months in off peak times (before 9-10am and after 3-4pm is safest). Expose your arms, and legs to the sun without sunscreen for between 5-15 min. Then slip slop slap.

Diet: Natural food sources of vitamin D include fatty fish (salmon, mackerel, and sardines), cod liver oil, egg yolks, and fortified foods. Mushrooms are one of the few plant sources of Vit D, maitake and shiitake are highest. Exposing mushrooms to UV light increases the vitamin D content, so a little trick I tell people is to pop your mushrooms on the window sill before using them (say during the day before using them that evening) and let them bathe in the sun and top up their Vit D before you eat them and reap the benefits!

Supplement: If you have difficulty getting enough vitamin D through sunlight and diet alone, vitamin D supplements are a worthwhile investment. You’ll be able to understand your Vit D levels via blood pathology with your doctor. It’s important to consult with a healthcare professional to determine the appropriate dosage for your specific needs.

Vitamin D intake can be easy with a bit more time outdoors enjoying nature, eating meals in the sun and enjoying a walk with a friend, lover, sister or solo.