Posted by Fatima Khalil
Friday, 03 March 2023 01:00 PM
Vitamin D or the sunshine vitamin is an essential nutrient that helps regulate the amount of sunscreen calcium And phosphate in the body, improving the health of bones, teeth and muscles, and also preventing the risks of bone deformities such as rickets in children and bone pain resulting from a condition called osteomalacia in adults, and in this report we learn about the symptoms of vitamin D deficiency, according to the “Times of India” website.
Risks of vitamin D deficiency
Low levels of vitamin D in the body can lead to a loss of bone density, which increases the risk of osteoporosis and fractures. Severe deficiency can lead to rickets in children, a condition that affects bone development in children.
Research has also linked vitamin D deficiency to other health conditions, including diabetes, high blood pressure, cancer, and autoimmune diseases such as multiple sclerosis.
Signs of vitamin D deficiency
Having good levels of Vitamin D in the body is great for maintaining a healthy immune system, meaning that it can help fight off common infections such as the flu or a cold.
However, if you get sick frequently, it may be a sign that you are not getting enough vitamin D.
Symptoms of vitamin D deficiency
Aside from getting sick frequently, some of the most common symptoms of vitamin D deficiency include:
Fatigue and tiredness
– Lack of sleep
– Bone pain
Feeling depressed or sad
hair loss
Muscle weakness
– Anorexia
How to get optimal levels of Vitamin D?
According to the NHS, the majority of the population gets enough vitamin D through exposure to sunlight and a healthy, balanced diet, however, during winter, people fail to produce enough vitamin D from sunlight alone and need to get enough vitamin D. from their diet, making them vulnerable to vitamin D deficiency.
Some healthy food sources of vitamin D include..
Oily fish – such as salmon, sardines, herring and mackerel
– Red meat
– liver
– yolk
Fortified foods – such as some spreads and breakfast cereals
Do you take nutritional supplements?
Exposure to sunlight or eating foods rich in vitamin D is not the only way you can meet your daily vitamin D needs.
Since it is difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during the fall and winter.
You should also avoid taking too much supplement over a long period of time, as this can cause hypercalcemia in the body and can weaken bones and damage the kidneys and heart.
