Vitamin D is essential for building the strength in your bones. It also lowers the chance of diabetes, heart disease, and cancer. Vitamin D comes from direct sunlight on the skin. Fish is also a good source of Vitamin D along with other things such as orange juice or soy milk. But with most Americans spending more than 70 percent of their times indoors, they just don't seem to get enough. Capsules and pills can get very expensive and adds up over time. But there are much cheaper ways to get Vitamin D into your system, just eating right and taking your time to go into the sun will help your Vitamin D levels. You shouldn't overdue your time in the sun, but some time in the sun without sunscreen can do the trick. And with just six days of average time in the sun, can make up for almost a months worth of vitamin D. But if you are older or have darker skin, the sun may be not as viable. Vitamin D can increase your immune system and give you a lesser chance of getting the common cold or the flu virus.
Winter can be the worst time of the year to actually get the rays and natural Vitamin D, but there are other things you can do during the cold days. If you are on a budget and can't afford fresh fish for your daily Vitamin D needs, you can always go the canned route. Canned fish (Tuna or Sardines) contain Vitamin D that can increase your levels. Mushrooms can also increase these levels. When exposed to ultraviolet light, mushrooms can indeed produce your needed Vitamin D. Though not all mushrooms contain Vitamin D because they are mainly grown in the dark, but check the labels and see if they contain it. Milk and soy milk can both contain Vitamin D but cheese and ice cream will not. Yogurt is also an excellent source of the Vitamin D, though not all have them. So, when in doubt, just check the labels.
Some effects of Vitamin D deficiency is aching bones. Not enough of Vitamin D can make your bones hurt and cause more fatigue, your bones are also at risk of being broken easier. If you are feeling down and depressed, you may also have vitamin D deficiency. Serotonin that effects you mood elevation rises with bright lights. If you are an elderly person you are more than likely going to need much more vitamin D. They may have more trouble catching the rays, or going outside. The receptors that pick up vitamin D don't work as well as in their younger days.
If you follow these steps, get into the sun and eat the right food you can live a healthier life. You may become more energetic and feel more energized, less depressed and want to get around and do things. It's never too late to have a fresh start and feel healthier in your life.