How to make up for vitamin D deficiency: effective ways

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Vitamin D is needed not only for maintaining bone strength and muscles, its deficiency is also often associated with a whole bouquet of diseases. Studies show that a lack of the “sunshine vitamin” can lead to osteoporosis, diabetes, heart disease, depression and obesity.

To avoid the risks, it is necessary to maintain a certain level of vitamin D in the body. For this, you need to be in the sun more often and do exercises every day, as well as include certain foods in your diet.

To increase the low level of vitamin D in the body, doctors recommend:

• eat more seafood They are one of the richest natural sources of vitamin D. Many types of seafood are rich in heart-healthy omega-3 fatty acids. You should also include more dairy products, mushrooms and egg yolks in your diet;
• buy foods enriched with vitamin D, including soy, almond and hemp milk, orange juice, ready-made cereals, some types of yogurt, tofu;< /li>
• eat cod liver oil or fish oil, or buy special supplements at the pharmacy.