Vitamin D which is also known as “Sunshine Vitamin”, is extremely important for the good health of bone, hair, teeth, muscles, heart, etc. It is called sunshine vitamin because our body gets 90 % of vitamin D from sun exposure. And, only 10 % of that can be obtained from consuming Vitamin D rich foods. Experts say that spending 20 minutes in sunshine is enough for the production of vitamin D in the body. But the irony is 70 to 80 % of Indian population are Vitamin D deficient. Here, in this article we will know about 5 good sources of vitamin D. But before knowing the vitamin d rich foods lets first know what causes vitamin D deficiency and what are the symptoms associated with it.
What Causes Vitamin D Deficiency?
Not getting proper exposure of sun and not consuming enough Vitamin D rich foods cause vitamin D deficiency. There are certain health conditions that also contribute in vitamin D deficiency in the body. Cystic fibrosis, obesity, Crohn’s disease, celiac disease, kidney diseases, liver diseases and surgeries associated with weight loss are some of them.
What are the Symptoms of Vitamin D Deficiency?
Vitamin D in the body helps in absorption of calcium, strengthening immune system, reducing inflammation, bone and teeth development, and keeping muscles healthy. Several problems can be experienced when our body lacks vitamin D. Let’s know one by one, the symptoms of vitamin D deficiency and ways to tackle it.
Feeling tired all the time-
If you are running low on energy and feeling tired all the time, the chances are that your body is vitamin D deficient. You are recommended to get your blood test done to identify the cause.
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Weakened Immune System-
If your immune system is shattered and you frequently get sick and catch cold and flu then you may at risk of vitamin D deficiency.
Leg and back Pain-
Vitamin D plays a vital role in keeping bone healthy. When its level gets compromised you frequently suffer from leg and back pain.
Hair fall is one of the commonest problems you go through when there is nutrient deficiency in your body, especially vitamin D deficiency.
Stress and depression-
Mood swing, anxiety, stress and depression have also been linked to lower level of vitamin D.
Delayed Wound healing-
Your body may experience delayed wound healing when there is insufficient amount of vitamin D in the body.
5 Good Sources of Vitamin D you must know about
To receive a sufficient amount of vitamin D it is important to spend at least 20 minutes outdoor when it’s shiny outside. However, avoid direct sun exposure between 12 pm and 2 pm. Make sure you are equipped with an umbrella, cap, glasses, or proper clothing in case you can’t avoid visiting under the scorching sun. Considering the many people deficient in vitamin D it is also important to increase the intake of the foods that are rich in Vitamin D. So, let’s move forward and know the top 5 good sources of Vitamin D you should add to your plate.
1. Egg Yolk-
The egg is no doubt one of the most nutritious foods. The white part contains protein and the yellowish part of the egg is loaded with nutrients, minerals, and fats. The yellow part i.e. egg yolk contains a good amount of vitamin D.
Mushroom is such an utterly butterly delicious food when cooked with the number of Indian spices and obviously butter. Mushrooms do not only taste well but are highly nutritious. You are advised to eat mushrooms if you are vitamin D deficient as they contain enough of vitamin D.
Who does not love cheesey cheese? We all do! Cheese is known to be rich in protein, calcium and fat also contains Vitamin D.
Fish such as Tuna, Salmon and herring are great source of Vitamin D and healthy fat. Adding them to your plate is the best solution to tackle with the vitamin D deficiency.
5. Fortified Foods-
Some foods that don’t naturally contain vitamin D but are fortified with vitamin D and other nutrients to keep nutrient deficiency at bay. Packaged orange juice, cereal, oats, cow’s milk are some of the examples of fortified foods.
So, these were the top sources of vitamin D you can consider eating if you are vitamin D deficient. However, the best way to consult your health physician to get better consultation and timely treatment. Your doctor may prescribe supplements and medication based on your underlying condition.
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