Vitamin D is essential for physical and mental health. It is a fat soluble vitamin, whose main function is the absorption of calcium from the intestine. It also dissolves iron, magnesium and phosphorus.
Symptoms of Vitamin D Deficiency:
- Muscle weakness.
- Pain and biting in the flesh.
- Cracked bones.
- Difficulty doing things like breaking stairs, getting up and down.
- high blood pressure
- Fatigue, inattention to work and excessive sleep.
- weight gain
- Excessive hair growth.
- Decreased immunity in the body.
- Vitamin D has a role in preventing osteoporosis, uterine cancer, breast cancer—even diabetes and obesity.
How much vitamin D do you need every day?
Adults need 600 units of vitamin D and 1000 micrograms of calcium daily. On the other hand, for those over 70, the amount of vitamin D increases to 1,200 micrograms.
How to understand vitamin D deficiency
Vitamin D deficiency can be diagnosed with a blood test. There are two types of tests, which can confirm this deficiency. The most common is 25-hydroxyvitamin D, abbreviated as 25(OH)D.
What is the source of vitamin D?
Sunlight is one of the main sources of vitamin D. Since vitamin D is synthesized in our skin directly from sunlight, it is called the sunshine vitamin. Regular exposure to the sun will reduce vitamin D deficiency to a large extent. You can also do a little exercise in the light sun to make up for the lack of vitamin D.
Sun is best from 10am to 3pm. Sunlight at this time is most effective in producing vitamin D in the skin.
Sunscreen should not be applied to exposed skin while sunbathing. Sunlight through glass is not effective in making vitamin D. Not only in winter, but in all seasons if we sit in the sun for a while, 10 to 15 minutes, 4 to 5 days a week, then it will be beneficial.
Apart from this, some vitamin D is also available from various foods. Such as cheese, mushrooms, oily fish or seafood, milk and eggs.
What causes vitamin D deficiency?
- Less exposure to sunlight.
- Vitamin D deficiency is high in the Indian subcontinent due to skin pigmentation.
- If you have digestive problems.
- Due to age.
- If you have long-term kidney and liver disease.
- Use of certain drugs.
- Eat less foods rich in vitamin D.