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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