There are always so many nutrients to keep up with. Often, we focus on certain nutrients and neglect the rest, leading us to face a myriad of problems. One of these ignored vitamins is vitamin D.
To keep your bones and immune system healthy, you need Vitamin D. It is highly needed by the body to absorb calcium to keep things running. Moreover, it even helps decrease inflammation.
If a person faces vitamin D deficiency, they may end up having rickets, a weak immune system, osteomalacia, high risk of cancer, and thinning of hair.
On the other side, having too much vitamin D can also be harmful, as it leads to leads to a high chance of various heart diseases, as well as kidney stones.
How Does Vitamin D work?
You need to consume fat in order to absorb Vitamin D — this is because Vitamin D is oil soluble. So, whenever you consume the food with Vitamin D, you should also take food that includes some good fats, such as olive oil and nuts.
Foods High in Vitamin D
Here’s a list of food that you must add into your diet to get yourself a sufficient dose of Vitamin D:
- fish
- eggs
- mushrooms
- milk
- fortified milk substitutes
- fortified orange juice
- pork chop
- fortified tofu
- fortified yogurt
- breakfast cereals
No fruits, sadly, have a lot of Vitamin D. Commonly, fortified orange juice is sold with some Vitamin D in it.
Aside food
Your body is naturally capable of making Vitamin D as well. When you expose yourself to sunlight, your body absorbs it to enable itself to create Vitamin D. Vitamin D is also known as a sunshine vitamin for this exact reason. All you need to do to get sufficient vitamin D every day is to walk in the sun for 20 minutes.
Vitamin D Deficiency- Who is at risk?
There are a number of people who might face vitamin D deficiency, and they are the following:
- Infants – babies who are dependent on their mother’s milk also rely on her for vitamin D. If the mother lacks it, the child would too. However, a mother’s milk doesn’t have a high dose of Vitamin D, which is adequate for a child. To tackle this issue, the safest way is to take children out in the sun for 10 to 20 minutes a day.
- Elderly – aged skin becomes less absorbent of sunlight. This is why, at this point, you need to find other alternatives.
- Less Sun Exposure- Some people like staying indoors; if they aren’t careful about their food is high in vitamin D, they might face problems.
- Dark skin people- Melanin disables the ability for skin to produce vitamin D.
Final note
Vitamin D is very important for the body, and sometimes people are unable to gain the full amounts of it or eat enough food with vitamin D. In such cases, it is recommended that a person should take Vitamin D supplements after a doctor’s recommendation. If your body doesn’t get an adequate amount of Vitamin D, there are high risks of soft and fragile bones and other problems. If you’re afraid that you’re not getting enough vitamin D, try out some from the link below
