Hossam Al-Shaqwiri wrote Saturday, July 08, 2023 07:00 AM The average adult needs 100-200 IU of Vitamin D Daily. While doctors recommend supplements and injections to increase vitamin D levels in the body, it is important to know that spending time in the sun is the best way to overcome a deficiency. Spend at least 15 minutes outdoors in the morning, from 8 am to noon. Do sports or walk during this time, wearing light-colored clothing, to take full advantage of sun exposure. healthifyme
While few foods contain vitamin D, without the help of fats, it cannot be absorbed or used by the body. So it is important to follow the right diet. These are some of the foods you can choose from daily:
200-300 ml cup of milk
2 pieces of 50 grams of oily fish such as salmon, mackerel and sardines
30 grams serving of whole soybeans or dried beans such as rajma and chana
1 egg yolk
While doctors recommend supplements and injections to increase vitamin D levels in the body, spending time in the sun is the best way to overcome a deficiency. Spend at least 15 minutes outdoors in the morning, from 8 am to noon. Exercise or walk during this time wearing light-colored clothing to take full advantage of the sun exposure.
Several factors contribute to vitamin D deficiency among adults. The main reason is lack of proper exposure to sunlight. Our sedentary lifestyle is another problem. It has been found that people who are overweight and obese are more likely to be deficient in vitamin D. Since vitamin D is a fat-soluble compound (that is, it only dissolves in fat and is stored in fat throughout the body), the deposition of fat in the body increases the demand for vitamin D. Research has also shown that people with darker skin have a higher risk of pigmentation as their skin tone blocks the sun’s ability to stimulate vitamin D production. Applying too much sunscreen can lead to a similar problem. Genetic conditions and other medical conditions such as liver and kidney disease can also cause deficiency.
Vitamin D strengthens the immune system and helps keep disease, especially respiratory infections at bay. Thus, a deficiency in this vitamin can cause a person to get sick frequently. Other symptoms of vitamin D deficiency include fatigue, back pain, body aches, slow wound healing, and poor hair health.
2023-07-08 04:00:00
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