Sources of Vitamin D
- Exposure to sunlight for at least 15-20 minutes preferably during 10 am-3 pm. The body needs to be exposed to direct sunlight (not through windows and glass)
- Skin exposure to sunlight is directly proportional to the amount of Vitamin D produced. Sunscreens and lightening creams may block the absorption of sunlight and consequently Vitamin D production.
- Vitamin D is a fat-soluble vitamin, thus it is important to include good quality oils and fats in your diet to absorb this sunshine vitamin. Go to Good Bag and choose good quality oils
- Consume oily fish like salmon, sardines, herring or mackerel, egg yolks as these are rich in Vitamin D3.
- Consumer food fortified with Vitamin D3 - FSSAI logo (+F)
Vitamin D guidelines
As per western guidelines, the recommended level of Vitamin D are as follows:
- Up to 1 year of age: 340-400 IU per day
- from 1 year - adults: 400-600 IU per day
Blood test levels (Indian)(indicative, take doctor advice to understand your test results)
- Deficiency: less than 20
- Insufficiency: 21-29 ng/ml
- Sufficiency: more than 30 ng/ml
- Toxicity: more than150 ng/ml