In today's lifestyle where everyone is running towards their financial goal without realising that they are taking their health needs for granted, where kids are indulged in there phones,young kids prefer staying indoor instead of going outdoors, we avoid sun rays as much as we can but we all are missing out on the one of the most important element needed for the proper functioning of our body which is vitamin D.Vitamin D is an essential element which regulates our mood,required for bone development and boosts our immunity.
What is Vitamin D Deficiency
vitaminD deficiency means that you do not have enough vitamin D in your body.you may develop this deficiency because you don't have enough exposure to the sunlight, you don't take enough vitamin D in your diet or due to any underlying condition which inhibits your body to absorb vitamin D
Symptoms of Vitamin D Deficiency
Some most common symptoms associated with the vitamin deficiency are as follows
- continuous muscle weakness, pain in the bones especially in the joints, back, shoulder ,legs.
- Feeling lethargic and weak even after the proper rest
- Stiffness in the body
- Regular mood swings
- Excessive hair loss
- Frequent bone fractures
- Delay in wound healing
Best Ways to Increase Your Vitamin D Level
Sunbath
- Only 20% of vitamin D comes from the diet, the rest of 80% comes from the sunlight.our skin has a type of cholesterol than can only be converted into vitamin D after it get hit by the UV-B rays that is why spending time in the sun is considered to be very important to raise your vitamin D levels.
And the best part about this is that the vitamin d which are derived from the sun rays stays in our body for longer time than vitaminD which we get from the diet
- people have dark skin colour because of the high content of melanin in their skin as compare to fair skin people, melanin is a compound which can inhibit the vitamin d production therefore the darker skin people have to spend more time in sun
- The efficiency of vitamin d production decreases as the people gets older therefore it is important for old age people to spend more time in sun
Foods for Vitamin D
- Seafood: fishes are the richest source of the vitaminD , the amount of vitamin D varies from different species some common examples of seafoods which are high in vitamin D are oyster,salmon,tuna,shrimp etc
- Mushrooms: Just like the humans mushrooms can also prepare their own vitamin D , we humans prepare vitamin d3 (cholecalciferol) after getting hit by UV-B rays whereas mushrooms prepare vitamin D2 (ergocalciferol) on sunlight exposure Both type of vitamins can increase the level of vitaminD in the blood however vitamin D2 is less efficient as compare to vitamin D3 but it is always better to get these if you have the deficiency.
Wild mushroom are preferred because they have high level of vitaminD because of the sunlight exposure instead of the commercially available mushrooms
- Egg yolks: they are also the source of the vitamin D but again not the commercially available , the chicken which are not raised commercially and have the outdoor access , their eggs have more vitamin D content then the one who are raised commercially
- Some other foods : some foods that can also aid in vitamin D production are- cow milk,citrus fruits, almond milk, cereals,oatmeal .
Vitamin D Supplements
For many people getting the sunbath and taking a diet rich in vitamin D is not enough to get the appropriate levels of this vitaminD in the body . taking vitamin D supplements is the best way for them to maintain its level
Supplements of vitamin D come in two forms, vitamin D2 and vitamin D3.first one comes from the plants and the source of the second form of vitamin is an animal. As discussed earlier vitamin D3 is more efficient than vitamin D2.
UV Lamps
These are the lamps which can emit UV-B radiation. They mimic the sunlight and activate the cholesterol present inside the skin and convert it into vitamin D. These lamps can help the people who do not get enough sun exposure. Person with a low vitamin D deficiency can sit in front of these lamp for 15 mins only as too much exposure can also cause harm to the skin
Conclusion
Vitamin D is one of the most essential element for our body to function properly still we ignore its importance and in today's lifestyle the deficiency of vitamin D is more prevalent therefore it is our duty to become more aware about this condition and perform all the necessary steps needed to overcome this deficiency
It is better to keep a track of your vitamins level by doing vitamin testing as it can give you a exact measurement of the level of vitamins in your body and based on that you can take the required action to prevent it from declining further and if needed get professional advice also
You can get your vitamin d test done from ganesh diagnostic, we provide a 100%accurate result with free home sample collection facilities which we provide 24*7*365 days so what you are thinking,book your test today and get discount upto 50%
Frequently Asked Questions
Why do I need to do vitamin D testing?
If you are feeling symptoms such as frequent bone fracture,pain in joints, mood swing, fatigue then you need to get your vitamin D check
Is there any vegan supplement for increasing vitamin D level?
Most of the supplements of vitamin D are derived from the animal source but vitamin D2 is derived from plants.
What are the causes of vitamin D deficiency?
Limit sun exposure, decrease intake of vitamin D diet,underlying condition which can limit the absorption of vitamin D or chronic illness.
How can I raise my vitamin D level quickly?
Eating foods rich in vitamin D, vitamin D supplements and getting enough sun exposure will help in increasing your vitamin D levels in the body.
