Vitamin D : 8 Things happen to your body when you have Vitamin d deficiency symptoms Including TOP Vitamin D foods for Vegetarians !!

vitamin d

Our body requires vitamin D to function properly and it is often overlooked by us .Stay with me and i will tell you everything you need to know regarding  vitamin d deficiency symptoms  , vitamin d foods you should include in your diet and vitamin d deficiency causes .

Although there are only 2 sources of vitamin d. One is you get it from vitamin d foods  and other is direct sunlight but the main thing is vitamin d comes from YOU ! Your Skin ! We make it .

Vitamin d is a group of 5 fat soluble molecules and out of these the main animal version D3  is responsible for the absorption of calcium in our bones .

Ignoring vitamin d deficiency symptoms often result in vitamin d deficiency which can cause osteomalacia in adults and Rickets in infants leading to thinning and weakening of bones .

Vitamin D deficiency is a more serious issue today than we think it is . To tell you the fact that 50 % of the general population in US is suffering from VITAMIN D DEFICIENCY as per https://thebiostation.com/bioblog/nutrient-iv-therapy/do-you-have-vitamin-deficiency/

Also known as Sunshine vitamins , its activity is similar to a hormone, known to have a set of varied functions such as calcium absorption ,  digestive function , immune functions and are also responsible for brittle bones .

Vitamin d benefits & its Importance to the human body :

Stronger Bones and Prevention of Osteoporosis  There are millions of people in US alone suffering from osteoporosis , which is a form of disease which deteriorates your bone tissue with age and raises the risk of fracture

Vitamin d not only helps in the prevention of this disease but also it makes our bones stronger . Lack of calcium results in osteoporosis and vitamin d helps in the absorption of calcium .

Prevents CARDIOVASCULAR diseases Studies have shown in the past that low levels of vitamin d in the body increases the risk of heart disease , stroke , high blood pressure and diabetes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3449318/ 

Promotes Brain health  Studies say that optimum levels of vitamin d results in the well being of a better functioning brain and boosts memory resulting in smooth processing of brain

Essential for a happy GUT  If you experience any sort of digestive problems or stomach pain , this may be one of vitamin d deficiency symptoms .

For a Gut to function normally and to be called healthy , certain bacteria must be present which we call good bacteria .

Vitamin d helps in the preservation of  good bacteria which is vital to be present inside the immune system for proper digestion and functioning .https://www.alicebranton.com/heres-how-vitamin-d-improves-your-gut-health/

You can lift weights easily  If you experience muscle pain while lifting moderate weights , this is one of the many vitamin d deficiency symptoms . I

f your body possess recommended levels of vitamin d , then you will be able to easily lift heavy weights and do strength training with ease as your bones and muscles will be stronger which may further help in losing excess weight .

You may also read our articles on weight training here https://5am-success.com/should-women-lift-weights/ and here https://5am-success.com/weight-training-for-weight-loss-or-cardio-exercises-for-weight-loss/

Vitamin d and Belly Fat  Studies have shown that people with belly fat have very low levels of Vitamin d and  tests were conducted on both the sexes https://www.medicalnewstoday.com/articles/321851.php

Vitamin d prevents BREAST CANCER Although there are more tests to be done to completely prove this point , but a small study has shown that women who are suffering from breast cancer has very low levels of vitamin d  .

Research suggests that more and more evidence is needed to validate this point but since presence of optimal levels of vitamin d results in a more active life , this theory can be true .https://www.healthline.com/health-news/vitamin-d-may-reduce-risk-for-breast-cancer#4

Low levels of vitamin d is linked to infertility in women  Studies indicate that if you are finding a hard time getting pregnant , then this might be an indication of vitamin d deficiency symptom .

Infertility in women and low levels of vitamin d are interlinked to each other https://uscfertility.org/fertility-treatments/vitamin-d-fertility/

Vitamin d deficiency causes

sunlight
sunlight

Lack of Sunlight 

Not having enough exposure to sunlight or using too much of  sunscreens are a major cause for vitamin d deficiency .

Vitamin d is produced when our skin is exposed to direct ultra violet b rays from the sun when it mixes with the soluble fats in your body.

It is advisable to be under the direct sunlight for at least 10-40 minutes twice a week and it is recommended to apply a sunscreen after that .

Overweight or Underweight Maintaining a healthy weight is very crucial for maintaining a healthy level of vitamin d .

Diet lacking in Vitamin d  Diet rich in vitamin d is essential and should be a part of every individual’s diet .

Calcium , magnesium , vitamin d and vitamin k2 work in sync for the betterment of our body .

Calcium is a mineral which is found in the food we eat.  It is essential for our body with almost 99 % of calcium are found in our bones and teeth . Calcium is important for our bone growth and to regulate blood pressure .

Vitamin k2 is a fat soluble vitamin which helps the body in producing insulin and to maintain its sensitivity . It also promotes a healthy sex life .

How are they correlated ?? We need vitamin d for the absorption of calcium whereas vitamin k2 is required to transport calcium to our bones and teeth from soft tissues .

Lack of proper distribution of calcium can result in a medical condition known as HYPERCALCEMIA or too much of calcium in soft tissues .

TOO much of Calcium is FATAL !!  it can result in life threatening diseases like a heart attack , strokes , because of hardening of arteries due to the over presence of calcium and some  less serious conditions like constipation and kidney stones .

Balance in calcium and magnesium is needed for balanced good health including maintaining recommended levels of Blood pressure and preventing irregular heart beats .

Magnesium Deficiency may result in muscle cramps , hearing loss , anxiety and insomnia and depression .

Vitamin D deficiency Symptoms 

One of the main vitamin d deficiency symptom is Bone Ache . Presence of vitamin d is vital for the growth and thickness of bones and if that is not present in recommended level , your bones will start giving trouble .

If you constantly feel tired and fatigue even after a good night’s sleep , then pls get your vitamin d level checked as there is a high chance of lack of vitamin d in your body .

If you suffer from a chronic backache & pain in your bones , it is one of vitamin d deficiency symptom .

If you are experiencing any kind of skin problems , get your vitamin d levels checked !

If your suffering from excessive weight , this may be a sign of vitamin d deficiency symptom .

In vitamin d deficiency symptom , your wounds will take a long time to heal .

You might experience hair loss in vitamin d deficiency .

You will fall sick regularly and will be prone to illness like frequent cold & flu .

As mentioned by me already , the sources of vitamin d are from direct sunlight , from your foods or via a vitamin d supplement .

What to do if you experience some of the above vitamin d deficiency symptoms ??

Your skin must be exposed to direct rays of sun but you must be very careful as too much of it can cause sun burn . 10-40 mins twice a week is sufficient for the production of vitamin d in your body .

Maintain a healthy weight which will help you to be inside the recommended levels of vitamin d .

So What is the recommended level of Vitamin d ?

US institute of medical suggests a daily intake of 400-800 IU or 10-20 micro grams , is sufficient for most of the individuals . (6) https://www.ncbi.nlm.nih.gov/pubmed/12499343

Though many other studies indicate the if you are not been exposed to sunlight , higher dosages may be required of upto 1700 IU to maintain optimal blood levels https://www.ncbi.nlm.nih.gov/pubmed/12499343

News is if you are a vegan , then things are a little tougher for you because most of the food sources of Vitamin d are non veg . Fish , egg yolk and fish liver oils  being the best source of vitamin d .

That is why we have compiled the ultimate list of top Vitamin d foods for vegetarians ! 

SOY milk  a plant based alternative made from soaking dry soy beans and then grinding them with water .

They are an excellent source of calcium , vitamin d , vitamin A and B12 . The best part about soy milk is they are very low in saturated fat with 0 cholesterol

Soy milk rich in calcium
Soy milk rich in calcium

Please note that it is always better to consume vitamin d3 than d2 because our body absorbs vitamin d3 in the best possible way .

Orange Juice  

Orange juice source of vit d
Orange juice source of vit d

1 cup of orange juice contains 100 IU of vitamin d and juices help your body to absorb more amount of calcium .

TOFU  

tofu vegan option
tofu

Tofu is a form of soya milk , a very good source of protein along with a rich source of vit d . 80 gm of tofu contains 580 IU of vitamin d thus making it a very good vegan alternative .

Cereals & Oats 

Oatmeal
Oatmeal

Oats and cereals are a great fibre meal , apart from a rich source of vit d , they also help in keeping your stomach full for a longer period of time , thus contributing in your weight loss goal .

1 serving of oatmeal provides up-to 110 IU .

CHEESE 

cheese for vit d deficiency
cheese for vit d deficiency

Although the fat content is a little high in cheese , it is one of the good sources of vitamin d . Half cup of cheese has roughly 12 IU of vit d .

YOGURT 

Yogurt as a source of vit d
Yogurt as a source of vit d

Dairy products are good in the absorption of calcium . Yogurt is a very good source of vitamin d as 1 cup of yogurt can cover up-to 20 % of your daily vitamin d needs .

Milk  

Milk as a source of vitamin d
Milk as a source of vitamin d

Milk is one of the top sources of vitamin d but make sure you consume full cream milk and not skimmed milk .

Mushrooms 

Mushrooms as a source of vitamin d
Mushrooms as a source of vitamin d

Although it is a good source of vitamin d2 and not d3 , i would still include this in my top list .

Summary : We saw the importance of vitamin d in our life and we cannot ignore it !

I would appeal to each and every one to include vitamin d rich food in your diet TODAY !!

Expose at-least 50 % of your skin under direct sun light  twice a week. There is an alarming rise in vitamin d deficiency among us today because we have been ignoring it by not including in our diet and not spending our time outdoors .

Fill your life with recommended dosage of Vitamin d .

Stay Fit Stay Strong !!

If you like my article then feel free to drop a comment , a simple Hi would make me feel good 🙂 . Do not forget to subscribe .

 

 

 

 

 

 

Comments

  1. Maureen Charters(

    The info on vitamin D was very helpful. It explained a lot of my symptoms and will helpme plan my diet better.
    Thank you.
    Maureen.

    1. Post
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      Sharad

      Hi Maureen ! Nice to hear that my article was of some help to you .You must definitely bring in some changes in your diet so that your symptoms start to fade and you feel better ! Take care

      Sharad

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