All you need to know about Vitamin D

It would not be incorrect if some claim that Vitamin D deficiency is a very common thing in our current society. A recent survey in India came up with a finding that nearly 69% of Indians have Vitamin D deficiency and 15% were found to have an insufficient amount of Vitamin D levels. So why is this case?

Blame this on the fast-paced life that we are currently living in which has led to a stressful lifestyle. Work culture these days involves 8-12 hours on average staying indoors which does not help. More and more people have little or no time for outdoor activities.

The primary source of Vitamin D is the sun. However, overexposure without the use of sunscreen can lead to skin cancer. In an attempt to avoid UV sun exposure, we deprive ourselves of the required Vitamin D levels in the body. It is essential for good health and good bones.

The risk of not having an adequate amount of Vitamin D is that it can cause bone disorders such as osteoporosis, osteoarthritis, and osteomalacia which is muscle weakness. It may also cause rickets in children. Recent research also shows that depleting levels of Vitamin D can also cause heart diseases too.

Typical Symptoms:

Usually, people do not present with any particular symptoms of Vitamin D deficiency. However, there are certain physical signs which could indicate that you may be suffering from the deficiency.

  • Tiredness and fatigue and general malaise
  • Muscle weakness
  • Bone pain
  • Depression; feeling disconnected from daily activities
  • In children, muscle spasms, seizures, or breathing difficulties are commonly observed.

Management and Treatment (Healthcare)

Sun Exposure- Most people meet at least some of their vitamin D needs through exposure to sunlight. Approximately 5–30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back without sunscreen usually lead to sufficient vitamin D synthesis.

Mushrooms- Mushrooms are high in vitamin D. To benefit from the high vitamin D content, make sure that you find mushrooms that have been dried in the sun, not by artificial means.

Cod Liver Oil- Just a teaspoon offers your daily vitamin D needs.This golden oil is also rich in omega-3 fatty acids. Incorporating this oil into your diet will promote strong, healthy bones. Some medical experts recommend taking vitamin D to improve brain function and optimize nervous system function.

Eggs- Eating one egg will provide you with approximately 21% of your daily needs.

Fish- Fatty fish, like tuna, mackerel, and salmon are rich in vitamin D.

Milk & Yoghurt- Most types of cow’s milk are fortified with vitamin D. You can also buy yogurt and other dairy products that have been fortified.

Orange Juice- One cup of fortified orange juice has more Vitamin D than a cup of fortified milk.

Ricotta Cheese- Ricotta has more than five times the amount of Vitamin D than other cheeses.

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