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THE SUNSHINE VITAMIN // how to maintain healthy Vitamin D levels in winter 🌞
Vitamin D is called the sunshine vitamin because it's made in your skin after exposure to sunlight, so the best way to get more of it is naturally from the sun! However, in winter our sunlight hours are limited and we tend to spend more time cooped up inside so we do need to take a few extra steps to ensure our bodies are getting enough of this important nutrient.
WHY DO WE NEED VITAMIN D?
Vitamin D literally works wonders. Not only is it necessary for the absorption of calcium to build and maintain strong and healthy bones 💪🦴, the sunshine vitamin also plays a big part in keeping your gut and immune system healthy, which comes in handy during winter as we're exposed to more infectious diseases 😷🦠.
Here are a couple of simple tips to boost your intake when the sun isn't always shining:
HOW TO GET MORE VITAMIN D IN WINTER
MAKE SMART FOOD CHOICES
Natural sources of vitamin D are unfortunately limited, but a few good options that you can easily incorporate into your diet include fatty fish such as salmon, mushrooms, eggs as well as fortified foods such as milk. Any milk will do, whether it's cow, almond, soy or coconut milk, as most have had vitamin D added. 🍳🍄🥛
GET OUTSIDE EACH DAY
If you're looking for a guaranteed vitamin D boost, the absolute best way to up your intake is to get out into the sunshine! The cold weather will have you wanting to bundle up and hide away indoors (and we don't blame you either!), but any opportunity you get to bare a little skin each day during winter will help make sure you're getting enough vitamin D. Just be careful not to stay in the sun for more than 15 minutes without applying sunscreen and covering up! 🌤️
Factors such as how much clothing you wear, the amount of time you spend outdoors and your skin tone determine how much vitamin D you're able to absorb from the suns rays. The darker your skin, the harder it is for you to absorb vitamin D. So especially to all our dark/olive skin gals - try and get out in the sunshine for at least a few minutes each day and include plenty of vitamin D rich foods in your diet, particularly in winter. Your body will thank you for it! 🤗
If you're concerned about your vitamin D levels, make sure to discuss this with your doctor. They may order a blood test to determine your levels and recommend taking a vitamin D supplement if necessary.