Vitamin D deficiency
Vitamin D, also called sunshine vitamin and fat-dissolved vitamin. The vitamin can get your body via your skin, diet, and from supplements. Naturally, your body forms vitamin D after exposure to sunlight.
This vitamin boosts the immune system, reduce inflammation, increases cell growth, supporting neuromuscular functions and more. Health issues, such as Type 1 and Type 2 diabetes, hypertension and others can be prevented by vitamin D.
Taking to much vitamin D can lead to severe health problems, such as skin cancer and skin aging. However, when people do not have enough vitamin D they easily get high risk of vitamin D deficiency.
Vitamin D deficiency symptoms
Weak Immunity
Weak immunity is one of the important signal of vitamin D deficiency, it causes illnesses. Vitamin D supports proper functioning of the T cells that build immunity to help your body fight foreign, securing organisms.
Vitamin D regulates the natural immune responses and its deficiency associated with increased autoimmunity also increased susceptibility to infections.
Bone Pain
Vitamin D is an important source for bone, cartilage and muscle. When vitamin levels low, calcium does not reach to your skeletal system. Vitamin D deficiency is also associated with multiple sclerosis, rheumatoid arthritis, osteoarthritis, chronic fatigue syndrome and fibromyalgia.
Tiredness and Fatigue
If you are getting tired regularly without any reason you must check vitamin D levels. Low vitamin D leads to fat accumulation. This in turn lowers your metabolism rate and makes you less energetic.
Mood Swings
Vitamin D deficiency can also lead to sudden mood swings. Serotonin, the brain hormone linked with our mood and happiness. when it increases the impact of stress is very less, and also prevents depression.
Vitamin D deficiency may also cause other disorders, such as seasonal affective disorder (SAD), premenstrual syndrome and fibromyalgia. Lack of sun exposure is also one of the cause of SAD.
Psoriasis
Vitamin D deficiency can also lead to cause psoriasis. It is an autoimmune skin disorder. Proper sun exposure can help to reduce the rate of skin cells. Some studies reveal that vitamin D3 treatment is an effective and safe for vitiligo and psoriasis patients.
Treat vitamin D deficiency naturally
Fatty Fish
Fatty fish is a good source of vitamin D. some common fishes, which are salmon, trout, mackerel, tuna, and eel have vitamin D.
Take 3-ounce sockeye salmon fillet, it contains 450 international units (IUs) of vitamin D. You can also get heart-healthy omega-3 fatty acids.
Sunlight
Most of us need Vitamin D dosage of 600 IU in a single day. However, many of us have less than the normal. 20 to 25 minutes of sun exposure can prevent and treat vitamin D deficiency.
Portobello Mushrooms
Mushrooms releases vitamin D when exposed to ultraviolet light. Commonly, mushrooms grown in the dark areas and they do not have the vitamin. However, some mushrooms activate vitamin D production. Dole’s Portobello mushrooms will give you 400 IUs of vitamin D per 3-ounce serving.
Fortified Milk
In 8-ounce glass of milk contains nearly 100 IUs of vitamin D, and in 6-ounce of yogurt contains 80 IUs. Generally, in all cow’s milk contain vitamin D.
Eggs
Eggs are the best way to treat vitamin D deficiency. Generally, we used eggs in our foods. The vitamin D comes from the egg yolk.
One yolk will give 40 IUs. Egg related food items such as omelet gives 7%, duck egg gives 8%, and Goose Egg gives 16%. But don’t eat daily because it develops cholesterol.
Fortified Cereal
For vitamin D, take a low-calorie fortified cereal, like cheerios into your regular food. 29 grams of Multi Grain Cheerios with one-half cup of fortified milk have 90 IUs. If it is possible, add 8-ounce glass of fortified orange juice, you can get totally 200 IUs.
Cod Liver Oil
One tablespoon of cod liver oil contains about 1,300 IUs of vitamin D. Don’t exceed the maximum upper-level intake of 4,000 IUs for people over 8 years old.
