Since Vitamin D Deficiency has become one steamy topic lately, this article will provide you with all the essential information that you should have if your health matters to you. Often referred to as the ‘sunlight vitamin’, Vitamin D is a fat-soluble vitamin which is probably the most overlooked yet paramount one in the nutrition world as it affects the entire body.
ACCORDING TO THE HEALTHY PAKISTAN, WHY IS VITAMIN D SO IMPORTANT?
In case you are wondering what factors make vitamin D so important, let us tell you that it is responsible for the absorption of calcium in your diet and making your bones and teeth strong and healthy. It not only improves muscle function but is also said to have a beneficial effect on the immune system, thus keeping you away from infections and illnesses. In addition to this, vitamin D helps in maintaining your blood pressure and protects you from different potential cardiovascular diseases, type 2 diabetes and cancer.
A QUESTION TO SELF: ARE YOU GETTING ENOUGH OF IT?
Despite of all the benefits being offered, vitamin D has become the holy grail of the vitamins group. Surprisingly, majority of the people give a cold shoulder to its consumption which in turn might lead to detrimental diseases. The ideal amount of vitamin D intake for children, teenagers and adults is 600 International Units, whereas for people 71 years and above, it is 800 International Units. Any level below the mentioned amounts will lead to deficiency of vitamin D, which can become your worst nightmare!
POSSIBLE REASONS OF DEVELOPING VITAMIN D DEFICIENCY:
The highlight of this article: What causes you to become vitamin D deficient? Well, there are a few sources through which you can get this vitamin and the failure to do so leads to deficiency. Following are some of the possible reasons:
- You are not getting sufficient sunlight exposure.
- You do not consume enough vitamin D in your diet.
- You have malabsorption problem; you are unable to absorb enough of vitamin D from the food that you eat.
- Certain medicines that you take limit your body’s ability to convert or absorb it.
Moreover, there are certain medical conditions that can also cause the deficiency of vitamin D in your body, which include:
- 3 Cs; Cystic fibrosis, Celiac disease and Crohn’s disease: These conditions make it impossible for the intestine to absorb enough vitamin D.
- Gastric by-pass surgery: When some part of the stomach and intestine is removed just for the sake of losing weight, the amount of nutrients that contain vitamin D is also decreased.
- Liver and kidney diseases: The enzyme that converts vitamin D into its active form in the body is reduced.
- Obesity: Excess fat does not allow vitamin D to be released in the blood. People with BMI greater than 30 are usually at potential risk.
OTHER SIMPLE YET ALARMING FACTORS THAT CAUSE VITAMIN D DEFICIENCY:
- As per rules of mother nature, your skin’s ability to make vitamin D deteriorates as you grow older.
- People who stay at home ALL the time miss the necessary sunlight exposure and develop vitamin D deficiency.
- The babies who are ONLY breastfed might not get enough vitamin D.
- Call it racism or whatever but dark skin tone can make lesser vitamin D than fair skin tone.
HIT THE DAILY DOSE OF VITAMIN D BY USING THESE SIMPLE TRICKS:
- Stop avoiding the sun:
Simply going out in the sun can help a lot in keeping your vitamin D level maintained. When the Ultra Violet B rays penetrate through your skin, provitamin D is formed which is then converted into vitamin D in the liver. However, it is important to know that the production of vitamin D reaches the maximum level in 10-15 minutes. Also, the production takes place during the peak sun hours i.e. 10 A.M – 3 P.M.
- Modify your diet:
Unfortunately, vitamin D is not found naturally in many foods but you can still find it in some, such as eggs, dairy, fish (salmon and trout), plants and fungi. Since vitamin D-filled diet is the need of the hour, it is now being added to many food items including breads, milk and cereals, for your convenience.
- Do not hesitate to take multivitamins:
Another easy way of treating yourself with vitamin D is taking multivitamin supplements. They also contain other vitamins which serves as a cherry on the top. The best thing? They contain a dose of 600 IU ATLEAST, it may go as far as 1000 IU or 2000 IU, thus you will be good to go for the entire day.
Keeping these key points in mind will ensure that your body never runs out of vitamin D and will boost up your health and performance.