Increase Vitamin D Levels With A Few Simple Ways

Vitamin D is a fat-soluble vitamin that provides essential nutrient to the body. Vitamin D aids in calcium breakdown and absorption in the body, growth, and strength of bones, and it’s involved in different functions of the body including weight loss, and the immune and digestive systems. Low vitamin D levels can occur if sun exposure is minimal, suffering from a milk allergy, a vegan diet, or taking certain medications. In fact, vitamin D deficiency affects 13% of the world’s population. The U.S. National Academy of Medicine considers 600-800 IU of daily vitamin D to be sufficient for the majority of adults. There are simple and effective ways to increase vitamin D intake.

Vitamin D is known as “the sunshine vitamin” because sun exposure is key for this vitamin. The skin hosts a special type of cholesterol that works as a precursor to vitamin D. When this cholesterol is exposed to UV-B radiation from the sun and it penetrates vitamin D through the body. However, how much vitamin D you get from sun exposure can depend on several factors such as skin tone and age, geographic location and seasons throughout the year, clothing and sunscreen which can hinder vitamin D production. Many sources suggest about 8-30 minutes of sun exposure 3-4 times a week is sufficient for plenty of vitamin D. Like humans, mushrooms can produce their own vitamin D with exposure to UV light. They are also the only completely plant-based source of vitamin D. Specifically, wild mushrooms usually have more vitamin D than commercially grown mushrooms due to their sun exposure. Wild mushrooms provide as much as 2,000+ IU per 100 grams, that is almost 300% of referenced daily intake.

Among the richest natural food source of vitamin D are fatty fish and seafood. Salmon, tuna, oysters, shrimp, and sardines are great for vitamin D levels and are also filled with omega-3 fatty acids for heart health. In fact, salmon can provide up to 386 IU of vitamin D and that’s close to 50% of RDI. Another easy source of vitamin D to include in your intake are egg yolks. Eggs from free-range chicken offer about 20% of Vitamin D daily intake. When push comes to shove, vitamin D supplements may be the best way to increase your levels. Vitamin D comes in two main biological structures; D2 (ergocalciferol) and D3 (cholecalciferol). D2 usually comes from plants and D3 from animals. It’s important to buy high-quality supplements that are tested for purity and grade by a third party, such as Banned Substances Control Group (BSCG). Vitamin D levels should be tested by a medical professional to ensure the appropriate dosage for your body.

Want to Lose Belly Fat Fast? Here are Few Tips

Looking attractive is the dream of many people. There are many people who have been working hard for attaining their dream body but most of them have failed and have lost their hope. There are many people out there who have been searching the internet for ways to lose belly fat fast.

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There are many different ways over the internet which would guide you to start with dieting and taking pills and most of these methods do fail. But as there is an advancement in the medical field, new and more ways are being developed for helping people to get rid of their unwanted fat.

There are various weight loss programs following which you can reduce your weight in a natural manner. If you are among those people who have been looking for ways to reduce weight in a natural way, then you can visit at and follow a diet which can help you in reducing your body fat.

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If you wish to lose weight in a natural way, then you need to follow these tips.


Exercise is one of the things which can help you in reducing your extra weight. If you follow a proper workout schedule, then you would burn some of the extra fat from your body. If you are not having a workout, then your body would start storing the fat under your skin and hence you would end up obese.


It might sound strange to you but, if you have improper sleep schedule, then you would end up gaining weight. It is known that there are various hormones in our body and improper sleep could disturb the balance and hence our body end up gaining fat.

Improper Balance Diet

If you don’t have a proper diet, then your body would start saving more fat extracts from your meals and all this extra fat would be stored under your skin and hence you will end up putting weight. If you have an irregular eating schedule, then your body starts saving the fat for its proper working.

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These are some of the tips which you can follow for getting rid of excess fat from your body. You can click here and learn more tips using which you can lose fat from your body fast.

How to Hire a Good Personal Trainer for Women

A personal trainer is one of the most needed teachers when it comes to fitness. Personal trainers are helpful in modifying the exercise routine according to the capacity of the individual and needs.

So, if you are looking to lose some weight and reduce extra fat from the body then, hiring personal trainers in Ottawa can be the great option. He or she will be able to speed up the fitness process so that you can lose faster.

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Follow some of the important guidelines before hiring a trainer to train you. This is more necessary for women as they are certain health issues that need to keep in mind before performing any workout.

  1. One of the main reason why women should hire a personal trainer for their daily workouts is that they need someone who can understand their weaknesses and strengths to prepare a workout according to their capability.

Women can interact with the trainer personally which is not possible in a crowded gym.

Modern women have only a little time to exercise as they need to balance their life with family and work. Hence, personal trainer acts as a motivator who can help women to make that extra effort to achieve fitness goals.

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  1. Before hiring a personal trainer, check their credentials and identification proof. The trainer should be certified by a recognized agency.

If you are looking for a certification course from a well-reputed agency then follow the link: .

Also, check if he or she has some experience in training women. Workout for women needs to be well planned as they may have undergone pregnancy or abortions which are a very sensitive issue.

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Hence, it is helpful if the trainer has some years of experience of dealing with women clients. Click here to check out four important exercises for women.