Do you feel dizzy or weak in the knees even after a very short day. You may well have a minor or severe vitamin D deficiency if you answered yes. Here, we'll go through the signs symptoms and reasons and remedies of D- deficiency.
WHAT IS VITAMIN D DEFICIENCY?
Vitamin D shortage is defined as lack of vitamin D in the body. Its Deficiency can be caused by lack of sun exposure, malabsorption, or rapid catabolism by some drugs.
WHAT DOES VITAMIN D ACTUALLY DO.
Unlike other vitamins, D serves as a hormone. It has receptors in your body. When sunlight strikes, your body converts cholesterol into vitamin D. It maintain the strength and health of your bones, teeth, and muscles by regulating calcium and phosphate levels.
HOW TO KNOW YOU ARE LACKING VITAMIN D?
Some of the common signs of D deficiency can be:
- Bone discomfort
- Reduced immunity
WHAT CAN VITAMIN D DEFICIENCY DO TO YOU?
D deficiency can increase your chance of developing various diseases and ailments, some of which are life-threatening.
- High blood pressure
- Heart diseases
- Infections and diseases of the immune system
- Multiple sclerosis
OVERCOMING A DEFICIENCY IN VITAMIN D
- Every day, you should spend 20 minutes in the sun.
- Put vitamin D as well as calcium-rich foods in your diet.
- Vitamin D supplements are still an option if your vitamin levels are still low.
1. Sunlight and vitamin D
Allowing your skin to be exposed to the sun for 20 minutes every day guarantees enough Ultraviolet B rays reach the cholesterol in your skin, allowing Vitamin D synthesis.
- Midday is the best time to go outside.
- You should always consider the dangers of excessive exposure.
2. Foods High in Vitamin D
Salmon, mackerel , tuna, and other fatty fishes contain high vitamin D, They're also high in fatty acids and omega-3 fatty acids, which promote immunity and provide energy to cells.
The majority of the protein in an egg comes from the whites, but the yolks are just as important for those who are vitamin D deficient.
Vitamin D is abundant in milk. As a result, drinking a glass of full-cream milk twice a day can boost your D levels.
Milk's products, such as cheese and paneer. Cheese is high in D vitamin and other helpful minerals therefore try to include it in your regular diet.
- Soya products
Soya meals are the best way to get your daily vitamin D . Soy milk and its derivatives, such as tofu and soy milk, are high in vitamin D and aid calcium absorption in the body.
- Cod liver oil
Supplement your diet with cod liver oil tablets, which are abundant in vit. D and omega-3 essential fatty acids. these contain anti-inflammatory properties that help to reduce joint swelling.
Organ meat, and pork is perhaps the greatest approach to increase your intake of vit.- D.
3. Fruits and Vegetables
Mushrooms are high in potassium and vitamin D. The only plant sources of vitamin D are a few types of mushroom. When exposed to sunshine, mushrooms, like humans, generate vitamin D.
Raw spinach is not a good source of vitamin D, when cooked into a souffle, spinach can help to increase vitamin D consumption.
Bananas are vitamin D rich fruit. This is because they contain a lot of magnesium, which helps the body activate vitamin D.
4. D Supplements
A vitamin D supplement may be beneficial for those who spend little time in the sun, don't eat enough vitamin D-rich foods. Vitamin D supplements are varied: such as capsules, chew able pills, and drops. Consult with your doctor to see if supplements are appropriate for you.
5. Fortified Foods
- Fortified Cow Milk
Cow's milk is a natural source of calcium, phosphorus, and riboflavin, among other minerals but lacks vitamin D. When fortified, calcium and vitamin D complement each other because vitamin D increases calcium absorption in your bones to strengthen them.
- Fortified Soy Milk
Many plant-based milk replacements, such as soy milk, are fortified with this nutrient. Vitamin D is found in one cup (237 ml) and comprises 107–117 IU, or 13–15 percent of the daily intake.
- Cereal and Oatmeal
Vitamin D is also added to several cereals including quick oatmeal. These foods offer a good quantity of vitamin D in just half a cup.
HOW MUCH VITAMIN D YOU NEED? ( international units, iu per day)
Infants 0-6 months
1,000 iu/ day
Infants 6-12 months
|1,500 iu/ day||
Children aged 1-3 years
|2,500 iu/ day||
600 iu/ day
Children aged 4-8 years
|3,000 iu/ day||
People aged 9-70 years old4,000 iu/day
People over 70 years old
|84,000 iu/ day||
800iu / day
Females aged 14-50 , pregnant/lactating
|4,000 iu/ day||
IS VITAMIN D TOXIC?
Excessive calcium absorption with some other health problems can be caused by too much D vitamin , which can induce a number of potentially severe symptoms.
- Kidney Damage
- Regular Heartbeat
- Parkinson's Disease
- Multiple sclerosis (MS)
Get more vitamin D with these tips and food suggestions.
- 1. In muffins, casseroles, sauces, soups, and pancakes, instead of normal milk use skim milk, skim milk powder.
- 2. Make a broccoli and mushroom quiche, creamy casserole, or scalloped potatoes on the stovetop.
- 3. You may add extra vitamin D by using ham, turkey, or salmon in eggs cheese or milk in morning quiches.
- 4. Prepare an omelet, combine eggs, milk, cheese, and salmon in a pan with margarine.
- 5. Drink vitamin D-fortified orange juice, soy milk, and almond milk.
Bone health is harmed by vitamin D insufficiency. The simplest way to get enough vitamin D is to eat a lot of it and to spend time outside on a regular basis, ensuring that most of your body is exposed to the sun.
Q. Only sunlight is required for sufficient amount of vitamin D?
Ans. Summer sun exposure is the most effective method to get enough vitamin D, but it comes with risks. However, because generating vitamin D does not require a lot of sun exposure, limit yourself to 10 to 15 minutes in the sun, exposing your arms, legs, belly, and back.
Q. What are advantages of vitamin D when it comes to bone health?
Ans. Vitamin D has an important role in calcium balance management. It helps the body absorb calcium from diet, which helps in bone growth and preservation. Fractures and bone illnesses such as osteomalacia and osteoporosis become more likely as bones deteriorate.
Q. What are the consequences of taking excessive vitamin. D in the body?
Ans. Vitamin D, is fat-soluble and, if you consume too much, your body will have a hard time getting rid of it, resulting in toxicity. Higher levels of vit D might induce excessive calcium levels in blood (hypercalcemia).