Vit D Part2: Source of Vit D(Vegetarian & Non Vegetarian). How much Vit D you need/ How to take it ?

Hi Everyone
We all know Vitamin D3 is very important for us. It helps to absorb Calcium and Phosphorus. Its role is not only limited to this. But has quite a vast role to play in our body. You will be surprised to know all of them. Vitamin D3 is not only important for our bones but also for our Muscles. Our muscles can suffer weakness due to its deficiency. You may get tired and fatigued by doing quite very minimal body activity. These appear to be small and maybe overlooked, but these could be the signs of Vitamin D3 Deficiency.
There can be other complications/problems due to Vitamin D3 deficiency like Heart problems, Diabetes, and most importantly it can lead to a weaker Immune System.
The immune system starts decreasing with decreased Vitamin D levels. You may frequently catch cold and flu.
Depression and mood swings can be there. And other such psychological imbalance.

DAILT REQUIREMENT
It is very important to maintain Vitamin D3 level. There are many ways to maintain its optimum level. We need about 1000IU of Vitamin D per day. IU stands for International Unit. Out of 1000IU, we need to take 600IU via food and 400 IU via Sunlight. This should be a daily combination.
Today lets discuss which food should we consume to maintain its levels.

NON-VEGETARIAN SOURCES
There are a lot of good NON VEG sources of Vitamin D. Every source of Vitamin D is ultimately linked to Sunlight. Vitamin D is quite rare in Fruits and Vegetables. It is found in those sources which are well exposed to sunlight and majorly in animal sources.
- Fish is a good source - especially fatty fish / Salamon fish. Every 100gm of wild Salamon Fish will have 1000 IU of Vitamin D. If it is wildly caught fish. In farmed fish, it may be around 250 IU.
- Cod Liver oil is also an excellent source. Every 5ml of Cod liver has about 400 IU of Vitamin D
- Egg yolk is also a good source. Each egg has approx 30 IU of Vitamin D3. If the source if outdoor under Sun than there can be 4-5 time content of Vitamin D.

VEGETARIAN SOURCES
Now let's discuss on the Vegetarian Diet.
A vegetarian should be extra cautious about Vitamin D levels as all the vegetarian foods may not have proper Vitamin levels. I am a vegetarian. We can still maintain Vitamin levels by proper care.
- Cow's milk is a very good source. Here also it depends on the exposure of sunlight on the Cow. More the Cow is outdoor and exposed to sunlight higher will be the Vitamin D content in its milk. Every 250 ml cow's milk contains about 130 IU Vitamin D. If you take a glass/ cup of milk every morning and evening than you can get a good amount of it, 300-500 IU
- Mushroom is also a good source. Every 100 gm Mushroom can give you 450 IU of Vitamin D. Here also it's important that the mushrooms are exposed to sunlight for the production of Vitamin D. Those will be excellent sources. But the indoor Mushrooms will not have Vitamin D.
- Cheese and other milk products will have some amount of Vitamin D.
- Tofu also contains Vitamin D.
- Ghee is a good source of Vitamin D3, you can add it to your Daal, Chapati, bread etc.
These are approximate values in foods, and we can not say confirmed amounts all the time in every food.

SUPPLEMENTS
Now looking at supplements.
We should take supplements only when we are not able to take Vitamin D via Diet and Sunlight. You should get your self Diagnosed for Vitamin levels in your body before you go for a supplement. And upon consultation, you can opt for it. There are options available for Daily and weekly regime. Weekly sachets/capsules contain about 60,000 IU of it. Only those who have very low vitamin levels should take these options.

SUNLIGHT
Last but not least Sunlight.
It is an unreplaceable source of Vitamin D. It is very necessary to take sunlight. We can take Vitamin D from food and supplements but we should not avoid sunlight as the best source of Vitamin D.
Though Vitamin D is stored in our body. It's not like you may become deficient if you don't take it for a month. If we take sunlight 3-4 days a week still our Vitamin D levels can be maintained. Sunlight is a very good source. About 10,000 IU can be prepared via sunlight. It's very interesting to know how Sunlight works here. Some people have queries they even after taking sunlight they don't feel energetic enough. There are many factors how we take Sunlight. It should be understood how and when it should be taken. On average, if we take sunlight for 10-20 min at noon depending on the pigmentation of the person, that is sufficient. There are many more things to be discussed on sunlight. To clear the things on how to take sunlight.

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