7 Tips to Avoid Vitamin D Deficiency
Vitamin D is the “sunshine vitamin.” Our body produces it in response to sunlight. It’s essential for strong bones and muscles, and it helps the immune system fight off infection. Vitamin D deficiency is a serious health problem, especially during winter when there’s less sunlight. A recent study shows that almost 50% of the world’s population is deficient in Vitamin D. Deficiency of this vitamin can cause many problems like Rickets, Osteomalacia, Cardiovascular diseases, Diabetes Mellitus, Multiple sclerosis, etc. This article will discuss tips recommended by health consultants to avoid Vitamin D deficiency and its consequences. So, how can we avoid this ‘sunshine ‘ Vitamin D deficiency?
Vitamin D Deficiency Symptoms
If you are not getting enough vitamin D, you may experience certain health problems such as bone pain, weakness, fatigue, and depression. You may also be at a major risk for osteoporosis and other diseases. If you think you are not getting enough vitamin D, talk to your doctor. Serious deficiency may lead to Rickets in children, Guest posting sites leading to osteomalacia in adults. There are several ways you can get vitamin D. You can get it from the sun, food, and supplements. So, how can we get essential vitamin D? Here are some tips:
Sun Exposure
Sun is the main source of Vitamin D. The best way to get your daily dose of vitamin D is through sun exposure. Just make sure you don’t stay out for too long, as this can lead to skin damage. The most suitable time to spend in the sun is between 11 am and pm when the UVB rays are at their strongest. If you live in a place where there is little sun, or if it’s winter, you can also get vitamin D from artificial sources such as UV lamps. The best way to get vitamin D from the sun is by exposing your face, arms, legs, or back to direct sunlight for minutes a day.
Vitamin D Rich Foods
Certain foods are rich in vitamin D, such as fatty fish, mushrooms, eggs, and dairy products. Include this food in your diet. You can also take supplements if necessary. Food such as cereals, soy milk, and orange juice is usually fortified with vitamin D. Research about the food can help you. Consume food such as:
- Fatty fish like tuna, salmon, and mackerel
- Mushrooms
- Eggs
- Dairy products like milk, yogurt, and cheese
- Fortified food such as cereals, soy milk, and orange juice
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Exercise
Exercise is another major important factor to consider when avoiding vitamin D deficiency. Even though you might not get enough vitamin D from the sun, you can still get it from other healthy sources like food and supplements. But if you want to avoid deficiency, then make sure to include exercise in your daily routine. As exercise makes your bones and muscles stronger, it also helps your body absorb and use vitamin D more efficiently. Besides, it also helps in improving your overall health and well-being. Include regular physical activity in your daily routine, and get at least 30 minutes of exercise every day.
Vitamin D Supplements
If you can’t get enough vitamin D, you may need supplements. Most adults’ recommended daily allowance (RDA) of vitamin D is 600 IU (15 mcg). But some people, such as those with dark skin or who don’t get much sun exposure, may need higher doses. Your doctor can tell you how much vitamin D you need and whether you should take supplements. You can buy vitamin D supplements over the counter. These come in capsules, tablets, or liquids. These supplements are available at any pharmacy or drug store. By using health coupons and promos, you can save on your next purchase of vitamin D supplements. But consult with your doctor first.
Vitamin D-fortified Foods
Get vitamin D by eating foods fortified with this nutrient. These include breakfast cereals, milk, non-dairy milk, and orange juice. Check the nutrition label and ingredients on food products to see if they contain vitamin D. Food sources of vitamin D include:
- Salmon, tuna, and mackerel
- Beef liver
- Cheese
- Egg yolks
- Mushrooms exposed to ultraviolet (UV) light
Daily consumption of vitamin D fortified foods or supplements can help people achieve and maintain adequate blood levels of vitamin D. However. It’s important to consult with a healthcare provider to determine the right amount of vitamin D for your needs.
Sea Food and cod Liver Oil
Seafood is the best way to get your dose of Vitamin D, especially if you are not fond of dairy products. You can get oily fish like tuna, mackerel, and salmon, rich in this vitamin. Cod liver oil also contains vitamin D. Do not overdo it, as too much cod liver oil can lead to vitamin A toxicity. In addition, it is essential to consume moderate amounts of seafood as some types may contain mercury which can be harmful.
Dairy Products
Dairy products are a rich source of vitamin D for most people as it is often fortified with this vitamin. Get your daily dose by drinking milk or yogurt, cheese, and butter. Just like seafood, you should moderate your dairy intake to avoid problems such as obesity and heart disease. However, excessive use of dairy has no side effects other than its high saturated fat content. But you may consume less-fat or fat-free dairy to reduce saturated fat intake. It will also help opt for organic dairy products as they often have higher vitamin D levels.
Vitamin D Side Effects
Too much vitamin D can be harmful. It can cause extra calcium to build up in your blood. It can lead to kidney stones and other health problems. If you take too many vitamin D supplements, stop taking them and call your doctor. You may need to go to the hospital for treatment. The best way to get the right amount of vitamin D is to spend time in the sun. But don’t overdo it. Get vitamin D from food and supplements. Just don’t take too much.
Final Thoughts
Vitamin D is the sunshine vitamin, and it’s important for good health. But too much of a good thing can be bad for you. Be sure to get enough vitamin D, but not too much. Vitamin D is essential for our overall health, but many people are deficient in this important vitamin. If you are deficient in this sunshine vitamin, your doctor may recommend taking a supplement. Or, you may be advised to get more sunlight. But, too much sun exposure may be harmful. The best way to get the right amount of vitamin D is to spend time in the sun and eat a balanced diet that includes foods rich in this important vitamin. Thanks for reading! yu can read more such articles from jockeyfrog site.
