Like other nutrients vitamin D is very essential for our body. The great source of this vitamin is sunlight and every single cell of our body has vitamin D receptor. Besides animal source like fish and milk products also contain vitamin D also.
According to health researchers, vitamin D produced from cholesterol when our skin expose into sunlight.
Vitamin D has very essential elements which make our bone, muscle and teeth strong and healthy. Yet its importance remains neglected. That’s why about about10 millions people suffer from vitamin D deficiency.
Today I will discuss the way of understanding vitamin D deficiency.
Here I mentioned some symptoms of vitamin D deficiency:
1) Felling exhausted: as usual the significant symptom of vitamin D deficiency are felling exhausted and tired. Even after taking healthy diet and proper sleep if u fell tired, it’s time to check your vitamin D level. Vitamin D is very essential to keep fit your skeletal muscles.
2) Muscle pain: to absorb proper calcium, our body needs proper vitamin D. By this way vitamin D make our bone and muscle healthy and strong. So if you have back pain or muscle pain, it’s time to check your vitamin D level. Vitamin D deficiency leads to chronic pain.
3) Delay in wound healing: vitamin D deficiency causes delay in wound healing.because vitamin D helps to fight against inflammation and infection .according to health reserchers ,those people have severe vitamin D deficiency have more chance to be infected to any disease that causes delay wound healing.
4) Hair fall: vitamin D deficiency causes premature hair fall .vitamin D increase hair follicle. So deficiency of vitamin D leads to hair fall.
5) Depression: vitamin D control your mental health also.so if you have depression,you can take sun bath.
How do you fill up your vitamin D deficiency at home?
Vitamin D can be measure from blood serum. An endocrinologist or any other physician if suspect that you have vitamin D deficiency then he/she take attempt to measure it.
But for the treatment of vitamin D deficiency, physicians have to see your serum calcium level, serum phosphate level and parathyroid hormone level also.
According to measurement we categorized people into:
Maximum level :100 ng/ml
Optimum level :50-100 ng/ml
Enough :30-70 ng/ml
Deficiency :<30 ng/ml
Severe deficiency :<10 ng/ml
Toxic level :>150 ng/ml
Sunlight helps to produce vitamin D as well as destruction of extra viatamin D also .so there is no chance of producing extra vitamin D through sunlight.
Best foods for vitamin D that is available in our country.
According to The National Institutes of Health reports that the Food and Nutrition Board at the Institute of Medicine of the National Academies recommends 600 IU (International Units) per day, yet some medical experts say adults can tolerate up to 4,000 IU each day without experiencing adverse effects. That said, even though only a few foods are fortified with significant amounts of vitamin D, you can still boost your sunshine vitamin intake through your diet.
Eggs: It’s all about the yolks. One egg holds 41 IU of vitamin D. The American Heart Association points out that all animal products, including eggs, can raise blood cholesterol levels because of their saturated fat content. Consult with your doctor if you need to reduce your LDL (bad) cholesterol.
Beef liver: a 3 ounce that means 85 gram size of beef liver contain 42 IU of vitamin D. it also contain iron (for cellular health), zinc (for regulating immune function), vitamin A (for eye health), and folate (for DNA repair).
Milk: one cup of milk contain 115 to 125 IU of vitamin D.
Yogurt: protein-rich yogurt that is fortified with vitamin D can contain approximately 80 IU (per 6-ounce serving).
Orange juice: One cup (or 8 ounces) of this refreshing beverage can contain up to 137 IU of vitamin D.
Mushrooms: Mushrooms are the only source of vitamin D that can be found in the produce aisle.
Cod liver oil: This nutrient-dense oil that’s packed with omega-3 fatty acids tops the food list as the best source of vitamin D outside of supplements, since one tablespoon contains 1,360 IU.
Salmon: This popular cold-water fish is widely known for being an excellent source of heart-healthy omega-3 fatty acids, as well as protein, minerals, and vitamins-one being vitamin D (one serving, which is 3 ounces, contains 447 IU).
Tuna fish: Three ounces of this inexpensive canned fish is packed with omega-3 fatty acids, potassium, phosphorus, and vitamin A. And this lean protein is also a good source of the sunshine vitamin, containing 154 IU in a 3-ounce serving.
Consult your physiotherapist if you are suffering from myalgia due to vitamin D deficiency.
Azhar is a registered physiotherapist with degrees from BPT, faculty of Medicine, DU (NITOR) and Masters in speech and language pathology, Department of communication disorders (DU).He has worked in a variety of settings, encompassing orthopedics, neurology, pain, paralysis and sports physiotherapy through Mayfair Wellness Clinic.