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  Life   Health  06 Sep 2019  Chase your vitamin D target this quarter

Chase your vitamin D target this quarter

THE ASIAN AGE. | AVNI KAUL
Published : Sep 6, 2019, 1:26 am IST
Updated : Sep 6, 2019, 1:26 am IST

Here are tips on how working professionals can best incorporate quick routines and foods that will help them get more Vitamin D into their system.

With the advent of globalisation, there are various companies which are operating out of India.
 With the advent of globalisation, there are various companies which are operating out of India.

With the advent of globalisation, there are various companies which are operating out of India. This trend has also given rise to several lucrative employment opportunities to a multitude of people. With the arrival of MNCs, the concept of office buildings has also changed significantly. Nowadays, employees are working in buildings where there is hardly any chance for sunlight to enter. Also, they are expected to stay inside from 9 am to 7 pm because of a huge workload and rigorous working hours. So, they generally come out of office when the sun has just started to set or has already set.

All these factors are making people prone to a vitamin D deficiency. These days you might see yourself or others suffering from many issues such as getting sick often, losing hair, suffering muscular, bone and back pain, impaired wound healing, and depression. These are all happening because of lack of exposure to proper sunlight. On an average, one must get at least 15 to 20 minutes of exposure to direct sunlight daily, as it is the best natural source of vitamin D.

 

Project sunshine
Here are some tips to get your vitamin D even if you are a professional with a pressing work portfolio or a businessperson busy focussing on the bottom line…

Arrange team meetings in an open space outdoors. Besides, helping you get more vitamin D, these meetings could be more interesting just because of the change in the environment and venue. It can help your employees become more alert and excited.
Eat your lunch outdoors. Particularly, during the winter season, it’s the perfect time to enjoy hot meals in the sun. Carry your lunch boxes to an open terrace or any space outside to enjoy yourself and get some vitamin D.
Attend your work calls outdoors whenever possible. If you have a long call to make, take it outdoors. It will not only aid you to increase your vitamin D intake but will have the extra benefit of light exercise if you walk around.
Take a walk for a few minutes outside your office during office hours.
Exercise outside before going to the office. Wake up a bit early and enjoy a pleasant morning walk before getting ready for the office. The sun will help you get vitamin D while the walk will wake you up and make you feel more energetic.

 

Food graph
In case you are unable to do the above-mentioned things, you can also avail vitamin D sourced from various foods and supplements as well. Here, are some of them…

Cow milk: Having a glass of cow milk in the daily diet will provide 20 per cent of your daily requirement of vitamin D. It’s is a great source of the nutrient and calcium. Ensure you drink full-fat milk, as it has the maximum vitamin D content in it.

Orange juice: There is another reason to drink orange juice. Yes, orange juice has a good amount of vitamins C and D. It is also one of the best fruit juices, which is filled with various properties that benefit one’s health. Having a glass of fresh orange juice for breakfast is the ideal way to kickstart your day. However, always go for fresh orange juice and avoid buying packed ones.

 

Oatmeal: Similarly, like most of the whole grains, oatmeal is a great source of vitamin D. Besides this, oats are packed with essential minerals and vitamins and complex carbs, which are needed by our body to stay healthy and in shape.

Egg yolk: This is yet another fabulous source of vitamin D. The yolk may give extra calories and fat but it also contains all the required nutrients, including protein and good carbs. Make sure you do not consume more than one egg’s yolk in a day. 

Tags: vitamin d, vitamin d deficiency