Vitamin D benefits for health

what is vitamin d

  • Vitamin D is one of the important vitamins found in the body. Vitamin D is a group of fat-soluble pro-hormones that help the body absorb iron, magnesium, calcium, phosphate, and zinc.
  • Vitamin D, also known as the sunshine vitamin, is produced by the body when our skin is exposed to sunlight and is also found naturally in some foods.
  • Types of Vitamin D:
  • Vitamin D2 (ergocalciferol) – It is produced by plants.
  • Vitamin D3 (cholecalciferol)- It is made in sunlight. And when our body comes in contact with the sun it is absorbed by our body.
  • Symptoms of Vitamin D Deficiency
  • pain in bones.
  • Weakness in muscles.
  • Fatigue without working hard.
  • Excessive sleepiness during the day.
  • You feel depressed: A study by scientists found that people who were deficient in vitamin D were up to 11 times more likely to be depressed than healthy people. So if you are depressed then you may be lacking in Vitamin D.
  • Sweating of the head: This may sound strange but sweating more than the rest of the body can be a sign of vitamin D deficiency. Sometimes doctors check this symptom to detect vitamin D deficiency in children.
  • These symptoms are not visible in many people, but still, they may be deficient in vitamin D, which can cause many health problems.
  • If there is a frequent infection then it can also be a sign of vitamin D deficiency. Because an important part of our immune system i.e. immunity “T-cells” can be activated properly only by vitamin D. Its deficiency makes a person sick again and again.
  • Frequent breathing problems can also be a symptom of vitamin D deficiency.
  • Vitamin D is important for bone strength, as it helps the body use calcium from food. Vitamin D deficiency can lead to rickets disease, a disease in which bone tissue does not mineralize properly, causing the bones to soften and disfigure the body. But according to the latest research, vitamin D plays an important role in avoiding many other health problems.
  • Rickets: In this disease, due to deficiency of vitamin D, the legs of children are unable to straighten and twist in an arched shape.
  • Bone pain can occur in any part of the body.
  • Heart disease increases the risk of death.
  • Vitamin D deficiency can lead to poor memory, difficulty learning new things, concentrating, or making decisions, affecting your daily life.
  • May cause severe asthma problems in children
  • cancer
  • These health problems caused by the lack of vitamin D in the blood
  • Rickets disease causes crooked legs
  • Vitamin D is important for bone strength, as it helps the body use calcium from food. Vitamin D deficiency can lead to rickets disease, a disease in which bone tissue does not mineralize properly, causing the bones to soften and disfigure the body. But according to the latest research, vitamin D plays an important role in avoiding many other health problems.
  • Rickets: In this disease, due to deficiency of vitamin D, the legs of children are unable to straighten and twist in an arched shape.
  • Bone pain can occur in any part of the body.
  • Heart disease increases the risk of death.
  • Difficulty learning new things, inability to concentrate and making decisions that affect your daily life.
  • severe asthma in children
  • cancer
  • due to vitamin d deficiency
  • If you avoid the sun a lot, don’t like to drink milk, and are also a pure vegetarian, then you may have vitamin D deficiency or it may happen in the near future. Let us understand the causes of Vitamin D deficiency:
  • Low intake of vitamin D can result from following a strict vegetarian diet. Because vitamin D is found naturally in most non-veg items. For example: in fish, beef liver, and egg yolk.
  • Vitamin D is obtained from sunlight. But you are living in such a place. Where sunlight reaches less or does not reach at all. Due to which vitamin D starts decreasing in your body.
  • Dark skin: If you have fair skin, you need ten times the amount of sun exposure to produce the right amount of vitamin D than people with fair skin. This is because your skin’s pigments act as a natural sunscreen, and dark skin has more of these pigments.
  • So people with such skin have to be in the sun for a long time to produce enough vitamin D. Some studies suggest that older adults with darker skin may be more likely to have a vitamin D deficiency.
  • Vitamin D deficiency can also be one of the reasons why your kidneys are unable to convert vitamin D into its active form. And with age, the kidney’s ability to convert vitamin D to its active form decreases and the risk of vitamin D deficiency can increase.
  • Vitamin D deficiency can also occur if your digestive system does not absorb vitamin D properly. Certain diseases such as Crohn’s disease, cystic fibrosis, and celiac disease can also reduce the gut’s ability to absorb vitamin D from food.
  • Obesity can also be a cause of vitamin D deficiency. Due to obesity, fat cells remove vitamin D from the blood, which leads to its deficiency in circulation. Vitamin D deficiency is often found in people with a BMI over 30.
  • Age over 50: As we age, exposure to sunlight reduces the skin’s ability to produce vitamin D. Also the ability of the kidneys to convert vitamin D for the body’s use is also reduced, so older adults may be deficient in vitamin D.
  • Vitamin D deficiency can also occur in people with chronic kidney disease.
  • Vitamin D deficiency is found in Tuberculosis (TB) patients.

Vitamin D deficiency treatment

There are three ways to meet vitamin D needs:

Method 1: Spend time in the sun

Ultra Violet – The B rays from the sun meet our skin and produce Vitamin D. So if we spend some time in our daily routine amidst the rays of the sun, then vitamin D deficiency can be easily and naturally removed. Is.

How long should one be in the sun for vitamin D?

White people have to spend less time in the sun than black people. Where a fair skinned person can do without sunscreen in 10-15 minutes, dark people may have to stay in the sun for up to 1 hour. Keep in mind that vitamin D is produced more easily in summer than in winter. That is, you should spend more time in the sun in winter than in summer.

What Kind of Clothes Should You Wear to Take Vitamin D?

Wear such clothes in which the maximum part of the body can come directly in contact with the sun rays.

Can vitamin D be made from all the sun’s rays?

The answer is no, only UV-B rays of the sun can do this work.

Can You Get Vitamin D From Driving a Car in the Sun?

The answer is no, because the sun’s UV-B rays cannot cross the car body or glass to reach you.

What is the best time of day for us to take Vitamin D?

According to studies, the best time to take vitamin D is between 11 am and 1 pm.

Method 2: Eating a diet rich in vitamin D

 To overcome the deficiency of vitamin D, you should consume such things in which vitamin D is found. As if:

fish,

fish liver oil, and

in egg yolk,

Vitamin D is also found in some dairy products such as fortified and cereal products.

In which vitamins are mixed separately.

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