Do you lack Vitamin D in your body and unaware of its symptoms? Here’s what you need to know and can do in this case
Staying indoor for the need of safety and wellbeing can come as a respite for many, especially in this scorching heat. But what about the daily dose of sunlight and Vitamin D that one gets from direct sunlight? Vitamin D is one of the essential nutrients that the body requires for good health. Its deficiency can lead to various health concerns. If you think Vitamin D deficiency could only lead to issues likes general tiredness. One should also understand some facts as to how multiple health websites and health experts stress the growing need of vitamin D as this particular nutrient helps in the functioning of the overall body. Also, more than one billion people display the deficiency of Vitamin D globally, which was once stated in a 2011 study. The study mentioned how 41.6 adults in the US have Vitamin D deficiency. Hence, some risk factors for the deficiency are:
- Extremely dark-skinned people
- Those who stay most of the times indoors
- Those who eat less to no dish and diary in their daily diet
- Those who live in colder regions
Also Read: 5 Common Nutritional Deficiencies In Indians
Hence, did you know if going outdoors is not possible, there are other ways too, which can help us get rid of Vitamin D deficiency Here’s all you need to know about how Vitamin D deficiency can be fulfilled without going out in the sun:
Diet & Other Precautions For Vitamin D Deficiency: As per the body needs, one should take around 600 IU in a day to combat Vitamin D deficiency. If not going indoors, one must take the necessary actions to fulfil the lacking amount in the body. Follow these steps:
- Exposure to the sunlight of 30 minutes between 11 am to 3 pm is essential. Sit in your veranda with your legs stretch out in the sun.
- Eat more seafood and dairy in your diet. Seafood basically for the fatty-acid content, which is a must for Vitamin D deficiency. Also, one must add eggs, mushrooms, cereals, etc. If not fish, then eat cod liver oil tablets but only after checking with an expert its right dosage.
- Milk alternatives like soy, almond milk can also help in fulfilling the deficiency.
- Vitamin D supplements for those who display acute deficiency. But dosage only after consulting a health expert.
Did you know Vitamin D deficiency can lead to various health concerns, some of them are listed below:
Falling Sick Often: Vitamin D keeps the immunity strong, enabling the system to keep viral and bacterial infections at bay. Less vitamin D makes one susceptible to cold and flu and respiratory tract infections like pneumonia. Hence, one should take a Vitamin D-enriched diet to keep away from the risk of flu-like symptoms.
Fatigue: Low blood levels can lead to tiredness, and Vitamin D deficiency in blood levels can directly lead to chronic fatigue. Lacking energy can be directly proportional to Vitamin D levels in the body. Hence the simple way to boost vitamin D is to eat Vitamin D foods.
Bone Loss: A chronic condition in women, Vitamin D deficiency is more common in women, leading to faster degeneration of bones. Hence, less Vitamin D in the body increases the risk of fractures. One must supplement their diet with the required amount of Vitamin D for a healthy living. If bone loss is a concern, try to avoid these food items, as mentioned in this video:
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