Ask your doctor about simple ways to take Vitamin D supplements when sun exposure is limited..

Sunlight is the primary source of Vitamin D, which we obtain naturally. In fact, 80 to 90 percent of our total Vitamin D requirement is met through exposure to sunlight. Vitamin D is fat-soluble, meaning it can be stored in small amounts within the body's fat tissues; however, it is not stored in large quantities. Consequently, if we go for an extended period without sufficient sunlight, we may develop a severe Vitamin D deficiency. Even in countries like India, where there is no shortage of sunlight, more than 50 percent of the population suffers from a Vitamin D deficiency.

This raises the question: how can we obtain Vitamin D if we have little or no access to sunlight? Dr. Priyanka Rohatgi explains that even under normal circumstances, we must obtain a portion of our Vitamin D through our diet, as sunlight alone cannot fully compensate for a deficiency. The body requires a baseline level of Vitamin D synthesis. When we consume foods containing Vitamin D, it is synthesized—or stored—within the body. Typically, it remains in an inactive form; however, upon exposure to sunlight, it becomes active and converts into Vitamin D3, which is the form that the body can utilize.

Dr. Priyanka Rohatgi notes that a proper diet is essential for obtaining Vitamin D. Oily fish—such as salmon, mackerel, and sardines—are excellent sources. Since these specific types of fish may not be available everywhere, one can opt for alternatives commonly found in North India, such as *grass carp*, *singhi* (stinging catfish), and *tengra*. These fish are rich in Vitamin D3 and can help address a Vitamin D deficiency.

After oily fish, cod liver oil is considered one of the best natural sources of vitamin D. Extracted from the liver of the fish, it is readily available in both capsule and liquid forms. A single teaspoon of cod liver oil contains more than the daily recommended intake of vitamin D. Regular consumption not only helps to rapidly address vitamin D deficiency in the body, but the omega-3 fatty acids and vitamin A it contains also play a significant role in alleviating joint pain, reducing inflammation, supporting eye health, and aiding brain development. However, cod liver oil should not be consumed without consulting a doctor.

Egg yolks—the yellow part of the egg—are a natural source of vitamin D and are easily accessible. While the egg white consists primarily of protein, most of the vitamins and minerals are concentrated in the yolk. Eggs from chickens that roam freely in the sunlight contain significantly higher levels of vitamin D compared to eggs from chickens raised in poultry farms. Including whole eggs in your regular breakfast not only provides the body with high-quality protein but also helps strengthen your bones.

If you are a vegetarian, mushrooms are an excellent food source for obtaining vitamin D. Much like humans, mushrooms have the unique ability to naturally produce vitamin D when exposed to sunlight. When mushrooms are sun-dried or exposed to UV light, their vitamin D2 content increases substantially. You can easily incorporate them into your meals by adding them to vegetable dishes, soups, or salads. Vegetarians can boost their body's vitamin D levels through mushrooms, without the need for supplements. Vitamin D is found in very few foods.

Therefore, nowadays, vitamin D is artificially added to many food products, such as milk, orange juice, oat milk, soy milk, and cereals. These are known as "fortified foods." Consuming a glass of fortified milk or orange juice provides the body with an adequate amount of vitamin D. Fortified foods are particularly beneficial for children, working professionals, and the elderly, as these groups tend to spend less time outdoors in the sunlight.

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