Vitamins and minerals are an essential part of a nutritious diet. Deficiency of any of them can impede the normal functioning of the body. While the symptoms of most vitamin deficiencies are easily recognizable, Symptoms of vitamin D deficiency can remain undiagnosed for a long time.
Why does our body need vitamin D?
Calcium is the cornerstone of our bones. Calcium absorption. It is also important for the muscular, nervous and immune systems.
How do we get vitamin D?
Vitamin D deficiency can be overcome by regulating the intake of this vitamin in three ways:
- Through the skin
- Through your Diet
- Through supplements.
Your body naturally forms vitamin D by exposure to sunlight. However, overexposure to sunlight can cause skin cancer and aging, so many people prefer to get their share of vitamin D from other sources.
What are the body’s requirements for vitamin D?
The amount of vitamin D you need daily depends mainly on your age. The following are the recommended quantities in international units (IU):
- Up to the age of one year – 400 IU
- Children from 1-13 years – 600 IU
- Adolescents between 14-16 years – 600 IU
- Adults between 19-70 years – 600 IU
- Adults 70 years and older – 800 IU
- Pregnant and lactating mothers – 600 IU
Keep in mind that the above amount may vary depending on your specific situation and needs. People at high risk for vitamin D deficiency may need more. Therefore, it is advisable to consult your doctor about your specific requirements.
What are the causes of vitamin D deficiency?
Vitamin D deficiency can be caused by a number of reasons such as:
- You do not get enough sunlight
- You have a problem of malabsorption.
- Your body is not able to convert vitamin D to its active form.
- You are taking certain medicines that interfere with the absorption of calcium in your body.
Who is more likely to suffer from vitamin D deficiency?
Although we all need vitamin D, there are some people who are at greater risk of suffering from vitamin D deficiency. These are:
- People taking drugs that adversely affect vitamin D metabolism.
- People with osteoporosis
- People who are obese
- People with dark skin as dark skin produce less vitamin D than sunlight.
- Infants fed with breast milk.
- People suffering from specific diseases.
Which foods are rich in vitamin D?
Foods such as cheese, mushrooms, egg yolk, salmon, tuna, etc. is rich in vitamin D. Some foods such as breakfast cereals, orange juice, soy drinks and dairy products have added vitamin D.
What is the toxicity of vitamin D?
Taking too much vitamin D causes toxicity in vitamin D. This usually happens when people start taking too many supplements without consulting their healthcare provider. Symptoms of toxicity include nausea, weakness, poor appetite and weight loss.
Follow a healthy diet to prevent the appearance Symptoms of vitamin D deficiency and be healthy!