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Vitamin D helps strengthen bones, muscles, and immunity at a time when the risk of colds and respiratory illnesses is high.
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Studies estimate that 70–100% of Indians across age groups may have insufficient Vitamin D levels. Here are tips to boost your levels this season.
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Midday, between 11 a.m. and 2 p.m., is best for Vitamin D production. Studies in India show that this window is when UVB rays are strongest.
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Darker skin tones need longer sun time to produce the same Vitamin D as lighter tones. Older adults also make less Vitamin D naturally.
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Experts note that about an hour of casual exposure may be required to maintain healthy levels in some Indians. Start with 20 minutes.
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Include eggs, oily fish like mackerel, mushrooms, and fortified dairy if available. These won't replace sunlight but will support levels.
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If you've been diagnosed with low Vitamin D, your doctor may recommend supplements. Avoid self-dosing, as too much Vitamin D from pills can be harmful.
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Sunbathing in Indian winters isn't just a cultural quirk, it's one of the simplest, most natural ways to correct widespread Vitamin D deficiency.
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