Vitamin D can be synthesised by our bodies through sunlight exposure, besides being ingested through diet.
However, despite its availability, vitamin D deficiency remains a prevalent health issue worldwide, affecting millions across various demographics.
This blog will highlight Vitamin D symptoms, the significance of Vitamin D in our physiology, and five dietary remedies to counteract its deficiency, including the notable inclusion of eggs.
The Significance of Vitamin D in our Body
Vitamin D plays a key role in our bodies with functions. Its primary function involves aiding in the absorption of calcium and phosphorus which are essential for the development and upkeep of bones. Additionally Vitamin D regulates cell growth as it supports neuromuscular and immune functions while also reducing inflammation. A deficiency in Vitamin D has been associated with bone related conditions such as osteoporosis and rickets along with an increased susceptibility to illnesses, like heart problems, diabetes and specific types of cancer.
5 Major Vitamin D Deficiency Symptoms:
1. Bone and muscle weakening:
Vitamin D insufficiency causes bone discomfort and muscle weakness. Vitamin D aids intestine calcium absorption, which strengthens bones.
Impact on Body
Without adequate vitamin D, the body cannot absorb enough calcium, causing osteomalacia in adults and rickets in youngsters. Muscle weakness, another symptom, comprises weariness and weakness. When severe, this weakness might impair daily tasks and movement.
2. Frequent Illnesses
Immune system function depends on vitamin D. Deficits in this nutrient can impair the body's capacity to fight viruses and germs, making respiratory illnesses like colds, the flu, and bronchitis more likely.
Impact on Body:
Vitamin D deficiency may increase illness. This symptom emphasises the importance of vitamin D in immunological health and the requirement for vitamin D-rich meals and fruits.
3. Fatigue
Many factors can cause weariness, including vitamin D insufficiency. This often-overlooked symptom can affect energy and well-being.
Impact on Body:
Vitamin D levels can cause fatigue without exercise. Fatigue affects mental and physical performance, making it hard to concentrate and finish everyday chores.
4. Depression and mood swings
Recent study links vitamin D insufficiency to mood disorders like sadness and mood swings. Many mood-regulating brain regions have vitamin D receptors, suggesting it affects mental wellness.
Impact on Body
Vitamin D deficiency can cause melancholy, anxiety, and depression. Vitamin D is essential for physical and mental wellness, as this symptom shows.
5. Hair Loss
Stress and genetics can cause hair loss, but vitamin D deficiency can too. Hair follicles may be stimulated and maintained by the nutrient.
Impact on Body
Insufficient vitamin D can cause hair thinning or shedding, which can be distressing. Vitamin D is commonly disregarded in skin and hair health, as shown by this symptom.
Low Vitamin D Symptoms Female
Low vitamin D symptoms in women can include all of the above, with some experiencing them more acutely due to hormonal changes. Postmenopausal women are more sensitive to osteoporosis due to vitamin D deficiency-induced bone density reduction. Women must monitor their vitamin D consumption since vitamin D insufficiency can worsen mood-related symptoms like depression and mood swings.
Remedying Vitamin D Deficiency with Foods:
Incorporating vitamin D rich foods into one’s diet is an effective way to combat deficiency. Here are five vitamin d foods that are notable for their Vitamin D content:
1. Fatty Fish
Salmon, mackerel, and sardines are one of the vitamin D rich foods. A single serving of cooked salmon can provide more than the daily recommended intake of Vitamin D, making it a potent dietary option and can be taken as an alternative to best vitamin d supplement (600-1000 IU per 99 grams of serving).
2. Eggs
Particularly, the yolks are what you’re after when it comes to Vitamin D. Eggs are a versatile and easy addition to vitamin d foods, making them an accessible source for boosting intake (87 IU per 100 grams).
3. Mushrooms
Certain varieties of mushrooms, especially those exposed to sunlight, can provide Vitamin D. It’s important to note that mushrooms produce Vitamin D2, a different form than what is found in animal products, but beneficial nonetheless (136 IU per Cup).
4. Fortified Foods
Many dairy products, plant milks, and cereals are fortified with Vitamin D. These can provide a significant amount of the daily requirement, especially for those who have limited exposure to sunlight or dietary restrictions.
Other Remedies to prevent from Vitamin D Deficiency
Optimal Sunlight Exposure for Vitamin D
Sunlight is the most natural way to get vitamin D, with the skin synthesising this vital nutrient upon exposure to UVB rays. For individuals in India, knowing which time sunlight is good for vitamin D is particularly relevant.
- Select right time: The best time is usually midday, between 10 a.m. and 3 p.m., when the sun is at its highest point, and UVB rays are most abundant.
- Normal Duration: About 10-30 minutes of midday sunlight exposure, several times a week, can significantly boost vitamin D levels.
- Necessity: It's crucial to balance sun exposure to avoid the risk of skin damage; wearing sunscreen after the first few minutes can help mitigate this risk while still allowing vitamin D synthesis.
Vitamin D Deficiency Self-Care
Self-care is vital when dealing with vitamin D deficiency. This encompasses dietary strategies, supplementation, and lifestyle adjustments to address symptoms and restore healthy vitamin D levels.
Beyond dietary sources and sun exposure, understanding the symptoms of deficiency, such as: fatigue, bone pain, and mood changes, is important for timely intervention.
One question that often arises is, does vitamin D deficiency cause headaches? While research directly linking vitamin D deficiency to headaches is ongoing, low levels of vitamin D may be associated with a higher frequency of headaches and migraines.
Conclusion
Recognising and addressing vitamin D deficiency is crucial for maintaining optimal health. The deficiency can significantly impair one’s quality of life, affecting everything from bone health to mental well-being. Choosing Eggoz Nutrition is a step towards not only addressing vitamin D deficiency but also supporting overall health and wellness with a trustworthy and nutritious food choice. Whether it's through dietary changes or supplementation, ensuring adequate vitamin D intake is crucial for maintaining bone health, immune function, and overall vitality.