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
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 ?
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
Please note that it is always better to consume vitamin d3 than d2 because our body absorbs vitamin d3 in the best possible way .
1 cup of orange juice contains 100 IU of vitamin d and juices help your body to absorb more amount of calcium .
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
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 .
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 .
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 is one of the top sources of vitamin d but make sure you consume full cream milk and not skimmed milk .
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 !!
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