VITAMIN D

Aides in the absorption of calcium, which is necessary for healthy teeth and bones. It may also lower the risk of certain diseases like diabetes, multiple sclerosis, and some types of cancer because it helps the immune system function properly. 

Vitamin D can be made by our bodies when we expose our skin to sunlight, but we can also get it from food and supplements. 

Additionally, it may lower the risk of certain diseases and aid in the function of the immune system.

 

FOODS THAT  CONTAIN VITAMIN D

 

There are very few foods that naturally contain vitamin D, but there are some foods that are fortified with vitamin D. Vitamin D-rich foods include the following:

•    Fatty fish: Salmon, tuna, and mackerel are some of the best sources of vitamin D. A 3.5-ounce (100-gram) serving of cooked salmon contains around 360-600 IU of vitamin D.
•  Egg yolks: One large egg yolk provides approximately 20 IU of vitamin D, which is found in egg yolks.
•  Dairy products and milk with added sugar: Vitamin D is added to a lot of milk, dairy products like yogurt and cheese, and some plant-based milk. One cup of fortified milk can give you between 120 and 140 IU of vitamin D.   
•  Mushrooms: Vitamin D can be made naturally by some mushrooms when they are exposed to ultraviolet light. For instance, a 3.5-ounce serving of portobello mushrooms can provide up to 400 IU of vitamin D.
•  Cereals with added sugar: You can easily and conveniently increase your vitamin D intake by adding vitamin D to some cereals. Find out how much vitamin D each serving contains by reading the label.
•  Cod liver oil: Additionally, beef liver provides approximately 50 IU of vitamin D per 3.5-ounce serving.
•  Tofu: Vitamin D is added to some brands of tofu, and a 3.5-ounce serving provides approximately 150 IU of vitamin D.
•  Orange juice: Vitamin D is also added to some brands of orange juice, providing approximately 100 IU per 8-ounce serving.
•  Sardines: Sardines contain approximately 250 IU of vitamin D per 3.5-ounce serving, making them a good source of vitamin D.
•  Beef liver: Beef liver is a good source of vitamin D, with a 3.5-ounce (100-gram) serving providing around 50-70 IU of vitamin D.
•  Cheese: Some types of cheese, like cheddar and Swiss cheese, contain small amounts of vitamin D.

However, the amount of vitamin D in these foods can vary depending on a number of factors, including the source, the method of preparation, and whether or not they are fortified. 

Maintaining a well-balanced diet with a variety of vitamin D-rich foods and regular exposure to sunlight are the best ways to get enough vitamin D.

 However, if your diet and sun exposure do not provide you with sufficient vitamin D, you may need to take a supplement. 

Make sure you talk to your doctor about how much vitamin D you need and whether you should take supplements.

VITAMIN D DEFICIENCY

Vitamin D deficiency is usually caused by a lack of exposure to sunlight, a poor diet lacking in vitamin D, certain health conditions that affect the absorption of vitamin D, or the use of certain medications that interfere with vitamin D absorption.

Vitamin D deficiency can cause a number of health issues, including weaker bones, an increased risk of fractures, and an increased risk of certain cancers, like breast, prostate, and colon cancers. 

Depression, autoimmune diseases, and an increased risk of infectious diseases have all been linked to vitamin D deficiency.

It's important to talk to your doctor if you think you might have a vitamin D deficiency. 

They are able to carry out a straightforward blood test to ascertain your vitamin D levels and offer suggestions for increasing your vitamin D intake through dietary modifications or supplements.

Vitamin D deficiency can cause a variety of symptoms, but some of the most common ones are: 

Fatigue and exhaustion bone and back pain, muscle weakness, and cramps change in mood, such as depression, hair loss, sluggish wound healing, increased infection risk, weakened immune system, and impaired wound healing, are all symptoms of vitamin D deficiency.

Causes

Limited exposure to sunlight

Sunlight is the primary source of vitamin D for most people. Spending too much time indoors, wearing clothing that covers most of the skin, or living in areas with limited sunlight can all contribute to vitamin D deficiency.

Poor diet

Vitamin D is found naturally in a few foods, such as fatty fish, egg yolks, and liver. It is also added to some foods, like milk and cereal, but if these are not regularly consumed, a person may not get enough vitamin D from their diet.

Medical conditions

 Some medical conditions, such as celiac disease, Crohn's disease, and cystic fibrosis, can affect the absorption of vitamin D from the diet.

Medications

Certain medications can interfere with vitamin D absorption, such as anticonvulsants, glucocorticoids, and some weight-loss drugs.

Risk Factors

Being elderly

 Older adults have thinner skin, which makes it harder for the body to produce vitamin D from sunlight.

Dark skin

People with dark skin need more sun exposure to produce vitamin D because the pigment melanin reduces the skin's ability to produce vitamin D from sunlight.

Obesity

 Vitamin D is fat-soluble, meaning that it is stored in the body's fat cells. This means that people with higher levels of body fat may need more vitamin D to maintain healthy levels.

Geographic location

People who live in northern latitudes, where there is less sunlight, may be at higher risk of vitamin D deficiency.

 

Treatment

Sun exposure: Spending some time in the sun without sunscreen can help boost vitamin D levels. However, it is important to be cautious and not overdo it, as excessive sun exposure can increase the risk of skin cancer.

Vitamin D supplements

Taking a vitamin D supplement is often the easiest and most effective way to increase vitamin D levels. Your doctor can help determine the right dosage based on your individual needs.

Diet

 Eating more foods that are high in vitamin D, such as fatty fish, egg yolks, and fortified dairy products, can also help increase vitamin D levels.

It's important to note that vitamin D toxicity can occur with excessive supplementation. Therefore, it's important to follow your doctor's recommended dosage and have your vitamin D levels monitored regularly.

 

Complications

Rickets

Vitamin D deficiency can lead to rickets in children, a condition that causes soft, weak bones, stunted growth, and skeletal deformities.

Osteomalacia

In adults, vitamin D deficiency can cause osteomalacia, a condition that causes weak bones, muscle weakness, and bone pain.

Increased risk of chronic diseases: Vitamin D deficiency has been linked to an increased risk of several chronic diseases, such as heart disease, diabetes, and some types of cancer.

 

Prevention

Get adequate sun exposure

The body can produce vitamin D when the skin is exposed to sunlight. Aim for 10-15 minutes of sun exposure several times per week, without sunscreen, on your face, arms, and legs.

Eat foods rich in vitamin D mentioned above, such as

Fatty fish, egg yolks, liver, and fortified dairy products are all good sources of vitamin D.

 

Consider a supplement and testing

Vitamin D supplements can help ensure that you are getting enough of the nutrient, especially if you have limited sun exposure or do not consume enough vitamin D-rich foods.

Vitamin D levels can be measured through a blood test, known as a 25-hydroxyvitamin D test. 

This test can help determine if you have a vitamin D deficiency and how severe it is.

HOW TO HEAL VITAMIN D DEFICIENCY

Vitamin D deficiency is typically treated by increasing vitamin D intake through a combination of increased sun exposure, dietary changes, and supplements. 

People with certain medical conditions, such as Crohn's disease or celiac disease, that can interfere with the absorption of vitamin D. 

People with darker skin, as their skin produce less vitamin D in response to sunlight. 

Older adults, as their skin produces less vitamin D and their kidneys may be less effective at converting vitamin D to its active form. 

Based on your individual requirements and current vitamin D levels, your healthcare provider can recommend the appropriate dose of vitamin D supplementation. 

It is critical to follow your medical care supplier's direction, as taking an excessive amount of vitamin D can prompt poisoning and other medical issues.

I WISH YOU HEALTH

AND WELLNESS