Vitamin D: Know The Sources And Deficiencies

vitamin D foods

Vitamins are no doubt very essential for our body if someone wish to stay healthy. There are many vitamins available in food that we consume and each of the vitamins is equally beneficial for our body. Among all vitamin d is one of them which plays an important role in making us healthy and also prevents a lot of health relate complications away from us. In one hand vitamin d helps us improve our bad health conditions and just in the other hand deficiency of this particular vitamin in our body proves to be very dangerous for our body and often results into many health related issues and even can cause deadly diseases. Here are few problems as well as symptoms listed below that can take place if you are not having enough of this vitamin in your regular diet:

Back pain:

vitamin D foods

Source :

This is the most common sign that your body is not receiving enough of this vitamin. In this situation you would experience tremendous back pain or muscle pain and breakage of bones as week bone is also common. People lacking in this vitamin often complain about back pain or joint pain and most of them end up having pain killers to minimize the pain. You should never have pain killer without doctor’s advice so getting yourself checked by a good doctor and have lots of vitamin d supplements is the best idea in this situation.

Hair loss:

vitamin D foods

Source : nutrafol.com

Our hair follicles get strength from vitamin D so lack of this vitamin in our body results into breakage of hairs as well as hair loss. It might even make anyone bald or show up bald patches on scalp in long run.

Rickets:

vitamin D foods

Source : i.dailymail.co.uk

It is condition which is mostly found in children and with the age it becomes worse, in this condition bone of the suffering kid continues to be thin and the rest of the body remains the same. It also results in bone breakage and might make a person handicapped for a lifetime.

Some reasons why people often lack in vitamin D:

Rare consumption of food that is rich in vitamin D:

vitamin D foods

Source : cottagelife.com

This is the most common factor behind people lacking in this vitamin, for most of us food is the only way to have vitamins in our body as some of us might have tanned skin and some people may even want to avoid sun rays completely. Well it also happens when a person follows a strict vegetarian diet as mosty animal based products have the rich source of this vitamin.

You tend to avoid sun light:

vitamin D foods

Source : medicalnewstoday.com

Every second person in this world tend to avoid sunlight for few reasons such as for sun burns, sun tans, heat, skin allergies that causes due to sun exposure. Studies show that mostly women tend to have lack of this vitamin as they are more likely to be away from sun. Sun ray is of course not good all the time and one needs to protect herself from it as well but getting sun ray from the early morning is the healthiest for the body and does not even harm the skin at all.

Dark skin:

vitamin D foods

Source : dermascope.com

If someone has really dark skin then there are chances that you have high amount of the pigment present in your skin called melanin. This makes it difficult for the body to observe the vitamin D from the natural source which is the sun ray, even if a dark skin tone person would spend hours under the sunrays then also he won’t be able to have enough of this vitamin and studies reveal the mostly elderly persons with dark complexion tend to suffer this deficiency the most. In this case one should start having vitamin D rich food as his/her body cannot absorb it directly from the sun rays.

Here are some Vitamin d foods that you can have in your regular diet in order to fulfill the deficiency of this vitamin in our body:

Salmon:

vitamin D foods

Source  : onceuponachef.com

Just like many other fish, salmon is also a rich source of this vitamin, it is their fat which actually is pact with this vitamin, so if you are non vegetarian then having salmon or any other fatty fish would help you a lot in fulfilling the deficiency of this vitamin.

Egg yolks:

vitamin D foods

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Egg is a staple food for many; people love having egg in their breakfast, lunch and dinner as well and fortunately this particular ingredient in pact with vitamin d so having at least two eggs a day would keep you away from all the complications that vitamin d deficiency can cause.

Mushrooms:

vitamin D foods

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It is the only plant based source of getting a high amount of this vitamin in our diet. So for all the vegetarian people having mushroom in their daily diet should be a big yes. Just like us mushroom also get this vitamin from the sun exposure as it grown under sunlight.

Cow milk:

vitamin D foods

Source : kidsfirstpediatrics.com

Well apart from all the non vegetarian option cow’s milk is for those who are vegetarian and wants to maintain this vitamin in order to stay healthy. Apart from this vitamin you would also get to enjoy the benefit of many other nutrients at the same time. You should at least have a cup of milk either at your breakfast time or before going to bed at night.

These were the few causes as well as symptoms of vitamin d deficiency as well as the rich source of this vitamin is also mentioned.