Vitamin D, also known as the sunshine vitamin is a crucial nutrient the body needs, chiefly for strong bones. Rickets, the disease that leads to softening of bones, skeletal and tissue deformities, is associated with Vitamin D deficiency, according to WebMD. A person who has a deficiency of Vitamin D is at a greater risk of osteoporosis and often can experience muscle weakness. The person can also suffer from depression, anxiety and mood swings, NDTV reported.

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Here is what you can do to overcome Vitamin D deficiency:

1. Sunlight

Since Vitamin D is produced by the body when it’s exposed to sunlight, spending more time outdoors is a way to go about. Just half-an-hour to 45 minutes during peak hours in the sun can help maintain Vitamin D level in the body.

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2. Participating in more outdoor activities

If basking in the sun seems boring, you can get the same amount of sunlight by participating in more outdoor activities during the day. Go for a walk, jog, play or do yoga, whatever suits you. This will not only help you make up for the Vitamin D deficiency, but a more active lifestyle will also help you stay fit.

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3. Vitamin D rich food

If the busy urban lifestyle doesn’t leave much time for you to spend outside, you can consume foods packed with Vitamin D. You can eat a variety of fishes, such as salmon, tuna, as well as cod liver oil and shrimp.

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Vegetarians can eat mushrooms and cheese, which are excellent sources of Vitamin D.

4. Supplements

If none of the above-mentioned remedies work, you can visit a doctor who may recommend certain Vitamin D supplements.