VITAMIN D DEFICIENCY: Things to Know…!!!

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VITAMIN D DEFICIENCY: Things to Know…!!!

The most important vitamin for healthy skin and beauty, for strength and bones which also maintains overall immunity and has powerful effects on several systems throughout the body is Vitamin D. It is very important to know what exactly vitamin D is, how your body is lacking it, its signs and symptoms, what major and sudden steps to take. The sooner we know about it the fast we can decide because worldwide more than 1billion people are facing a deficiency of Vitamin D.

What is Vitamin D?

VitaminD in Body

Vitamin D travels through your blood and gets stored in your body tissues so is also called as Fat-Soluble Vitamin. The only vitamin which is produced by the body on it own. A body makes it from cholesterol when your skin comes direct exposure to sun and can also be found in some Vitamin D supplements, dairy products and fatty fish. Unlike various other vitamins, Vitamin D functions like a hormone.

What is Vitamin D Deficiency?

Vitamin D deficiency

It plays the pivotal role in your body. Deficiency of Vitamin D also knows as Hypovitaminosis D, Low Vitamin D. Deficiency of Vitamin D means the amount of vitamin that needs to present in your body is lacking and which in turn make your life less healthy and active. So it is very important to ensure your body gets enough of it. It is most commonly results from inadequate sunlight exposure or inadequate nutritional intake of Vitamin D products.

Vitamin D helps your body absorb calcium. Calcium is one of the main building blocks of bone. Vitamin D also has a role in your nervous, muscle, and immune systems.

How much Vitamin D you need?

who all are at risk of vitamin d

The amount of Vitamin D need to be present in your body depends on your age. The people at high risk of Vitamin D deficiency may need more. Here are recommended units in International Units (IU). Do check with your healthcare provider about the amount you need.

Birth to 12 months: 400 IU
Children 1-13 years: 600 IU
Teens 14-18 years: 600 IU
Adults 19-70 years: 600 IU
Adults 71 years and older: 800 IU
Pregnant and breastfeeding women: 600 IU

Signs of Vitamin D Deficiency

sign of vitamin D

The vital role plays in your body it is important to know the signs of deficiency of it. If you think you might be missing out connect with your Doctor and get the test done. Here are 4 signs that your body might have a vitamin D deficiency.

Weak Bones or Muscles: The most important vitamin to bones and muscle strength. Deficiency results in fractures and in adults.

Depression: Seasonal Affective Disorder (SAD) is mood disorder and is related to Depression mostly occur during winter. It generally occurs as your body gets less exposure to sunlight.

Bad Skin Health: Vitamin D protects skin and helps in maintaining good health of it by reducing wrinkles, improves softness and glowing. Lack of vitamin can damage your skin a lot.

Acne or Eczema: Vitamin D is hormone and deficiency of it also imbalance other hormones and affects your body. If present in right quantity helps in reducing skin conditions such as acne or eczema.

Weakened Immunity: Also plays a major role in your body’s response to infectious diseases like the flu, common cold, or tuberculosis. It boosts up your Immune. While low vitamin D can cause could, cough and upper respiratory infection.

Who is all at Risk of Vitamin D deficiency?

who are risk of vitamin d

Breastfed infants, because human milk is a poor source of vitamin D. If you are breastfeeding, give your infant a supplement of 400 IU of vitamin D every day.

Older adults, because your skin doesn’t make vitamin D when exposed to sunlight as efficiently as when you were young, and your kidneys are less able to convert vitamin D to its active form.

People with dark skin, which has less ability to produce vitamin D from the sun.

People with disorders such as Crohn’s disease or celiac disease who don’t handle fat properly, because vitamin D needs fat to be absorbed.

People who have obesity, because their body fat binds to some vitamin D and prevents it from getting into the blood.

People who have had gastric bypass surgery, People with osteoporosis, People with chronic kidney or liver disease.

People with hyperparathyroidism (too much of a hormone that controls the body’s calcium level)

People with sarcoidosis, tuberculosis, histoplasmosis, or other granulomatous diseases (a disease with granulomas, collections of cells caused by chronic inflammation).

People with some lymphomas, a type of cancer.

People who take medicines that affect vitamin D metabolisms, such as cholestyramine (a cholesterol drug), anti-seizure drugs, glucocorticoids, antifungal drugs, and HIV/AIDS medicines.

Symptoms of Vitamin D

Symptoms of Vitamin D

What to do if you have Deficiency …

Sun Exposure: Direct sun exposure boosts the level of Vitamin D but winter, cold climate and busy work days make the daily recommended sun exposure impossible. Take out time in the morning at sunrise and see to it that you get in the proper amount and of right rays without being getting a tan and taking harmful UV rays.

Food Source: It is possible to get Vitamin D from some food source thought it is not at all possible to get in the right amount.
Fish is one of the good sources of it particularly salmon and mackerel. Other than this there are Vitamin D supplements which help get the right amount of Vitamin to your Body.

There are a few foods that naturally have some vitamin D:

Food Source of Vitamin D
Fatty fish such as salmon, tuna, and mackerel
Beef Liver
Cheese
Mushrooms
Egg yolks
You can also get vitamin D from fortified foods. You can check the food labels to find out whether a food has vitamin D. Foods that often have added vitamin D include

Milk
Breakfast cereals
Orange juice
Other dairy products, such as yogurt
Soy drinks

Can too much vitamin D be harmful?

Excess of Vitamin D

Getting too much vitamin D (known as vitamin D toxicity) can be harmful. Toxicity signs include nausea, vomiting, poor appetite, constipation, weakness, and weight loss. Excess vitamin D can also damage the kidneys. Too much vitamin D also raises the level of calcium in your blood. High levels of blood calcium (hypercalcemia) can cause confusion, disorientation, and problems with heart rhythm.

In most of the cases, we have seen toxicity due to overuses of supplements of Vitamin D. Excessive exposure to sun do not lead to or cause poisoning because of body controls and know the amount to take a vitamin.

Important Links –
General Diet Plan
Personalized Diet Plan
Weight Loss Diet Plans
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