How to Increase vitamin D without supplements

How to Increase vitamin D without supplements :- Want to share How to Increase vitamin D without supplements ? Here we shared best way to Increase vitamin D naturally.Use this awesome way to  Increase vitamin D

       How to Increase vitamin D without supplements 

Nowadays, a lot of people with Vitamin D deficiency. due to which they face lot of problem like :-

1. Bone pain and muscle weakness

2. Fits of sadness and grief

3. A lot of head sweat

these are the Symptom due to which  we can identify vitamin D deficiency.first need to find out what your current Vitamin D level is. You determine the level of vitamin D by doing a blood test for 25 (OH) vitamin D or facing symptom.

# Diet:-

Good nutrition diet helps to Increase vitamin D, and which is very important. if you really want to increase vitamin D without any supplement you have take a proper diet with high vitamin profile. you can eat natural vitamin D and include in you diet

 1. Soy products:

Soy products like tofu and soy chunks are a healthy source of vitamin D. it must be include in you diet. you can eat soy chunks daily 

2. Fortified cereals:

Oat meals and breakfast cereals are fortified with different vitamins.which is very important

3 Mushrooms:

You can eat mushrooms as starters or prepare a side dish for dinner.

4.Fruits:

Most fruits lack vitamin D with the exception of oranges. A glass of orange juice is rich in calcium and vitamin D.

5. Fortified margarine:

Word of caution: Use margarine like a miser, large portions of margarine can be unhealthy. Before purchase, check if the margarine is fortified with vitamin D.

6. Alternative milk:

use alternative milk like soy, rice and coconut. and soy milk is rice of vitamin D.

7. Eggs:
Two large free-range eggs can hold about one-eighth of your recommended dose of vitamin D

# Sunlight:-

Your skin, where vitamin D is made, has a wonderful system for making vitamin D.Around 1 hour with good skin exposure (face, hands & legs) that doesn't have any sunblock on it. If you are worried about the harmful rays (hence sunblock) step into the sun after 3 pm  or in morning when it's more safe.between 2 pm to 3 pm the sun light is very harmful for skin so do not set and which is very harmful for hair also. you can play any game in sunlight like volleyball .by covering the hair.