️– Exposure to the ground: The main source of vitamin In direct exposure to the ground, stay for less than 15 minutes in the open air, preferably during the hours when the ground is not safe.
– Foods rich in vitamin D: Although it is difficult to obtain sufficient vitamin D throughout the diet, you can include foods such as fatty fish (salmon, salmon), vegetables, fortified fish, vegetables and mushrooms in your daily diet.
– Vitamin D supplements: If your doctor determines that you have a severe vitamin D deficiency, you can recommend supplements to increase your levels, it is important to follow the medical instructions and not exceed the recommended dose.
In addition to ensuring that you obtain sufficient vitamin D, it is also important to maintain a balanced diet rich in other essential nutrients for health, such as calcium, magnesium, vitamin K and vitamin C.
Incorporating foods such as milk products, green vegetables, citrus fruits, fresh fruits and seeds into your diet can help you to strengthen your colors and muscles.