By Dr. Shikha Sharma
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What are the symptoms of Vitamin D deficiency and how to restore it with Vitamin D-Rich Foods

Deficiency of Vitamin D

Early signs and symptoms of Vitamin D Deficiencies are tiredness, fatigue, aches, and body pain, and a low feeling ( depressive ).

Vitamin D is one of the fat-soluble vitamins that are naturally present in a few foods which can be taken as a dietary supplement also. This amazing vitamin is literally produced by our bodies, so we do not need a supplement normally, but due to our certain lifestyle choices, this vitamin may become deficient in our bodies. We make our own Vitamin D in the skin. It is produced when sunlight strikes the skin and triggers the synthesis of Vitamin D. Vitamin deficiencies are the most ignored and untreated deficiencies which cause problems.

Out of all the vitamins, Vitamin D though required in small amounts but plays a really important role in bone growth and mineralization, nerve conduction and many other important functions. So its deficiency may cause various health problems. Vitamin D deficiency is one of the major global problems because most of the people being involved in sitting under the roof jobs and try to ignore sunlight as much as possible.

How to check for Deficiency?

Vitamin D test (Blood tests) of our blood will show the actual levels. If it is deficient, it should not be ignored and we need to take immediate action by taking supplements.

(Caution: We should always check with our Physician regarding the appropriate dosage for our age and weight. Usually, 1 satche of 60,000 Iu is prescribed. It should be taken only once a week for 4-6 weeks.)

Few sources of Vitamin D:

  • Salmon:  Salmon is a good source of protein, Omega 3 fatty acids, and Vitamin D.  Wild salmon contains 988 IU Vitamin D per 100g serving.
  • Mushrooms: Mushrooms are a great source of B Vitamins, Potassium, and Vitamin D. Vitamin D content depends upon the type of mushroom, as there are different types of mushrooms like shiitake, portobello, morel, and chanterelle. Mushrooms that have been exposed to ultraviolet light are high in Vitamin content.
  • Egg Yolk: Vitamin D is present in a good amount in the yolk of Egg. Along with Vit.D, it also contains good fats, and choline. Hence, It is advisable to have a whole egg rather than only egg white.
  • Swiss Cheese: This type of cheese is rich in Vitamin D, calcium and Vitamin K. Swiss
  • Cod Liver Oil: This is the topmost source of Vitamin D, a rich source of Vitamin A and anti-inflammatory omega 3 fatty acids. It is advisable to purchase the highest quality of cod-liver oil.
  • Fortified Foods: As natural sources of Vitamin D are limited especially for a vegetarian. They should consume products and foods fortified with Vitamin D. A few examples of fortified products: Cow’s milk, Soya milk, oatmeal, cereals, and orange juice.

Read more about Vitamin D rich food. 

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