Vitamins and minerals are vital for the healthy functioning of our bodies. And vitamin D is one of them. Vitamin D is a fat soluble vitamin. Vitamin D is mostly absorbed by the human skin through ultraviolet B rays from the sun. It can also be obtained through plant-based and animal-based food products.
What are the signs of vitamin D deficiency?
Vitamin D is used in various ways by the body. And its deficiency leaves visible signs over the body. Vitamin D performs lots of tasks. The absorption of calcium, the main building block of our teeth and bones, takes place with the help of vitamin D. Vitamin D prevents skin diseases, helps the nervous system, holds infections in check, supports the production of new skin cells, strengthens the immune system and helps to lower blood pressure. An inadequate intake of vitamin D brings with it various symptoms. These symptoms include sweating around the head and the neck due to an increased body temperature, severe depression, excessive fatigue, hair loss, headaches, insomnia, frequent muscle contractions, general discomfort and pain in the body, elevated blood pressure, immune system disorders and no skin regeneration. Vitamin D deficiency can occur if you do not get enough sun, do not eat vitamin D-containing foods, have dark skin, are pregnant, are overweight, keep your skin constantly covered and live in places that do not get enough sunlight.
What can be done to prevent vitamin D deficiency?
Here are a few things you can do to prevent this:
- Vitamin D is mostly synthesized by the sun. So it is vital to get enough sun-to-skin exposure.
- Care should be taken not to use any protective cream unless the sun is too strong.
- In some cases, vitamin D taken through diet may not be enough. Therefore, if there are signs of vitamin D deficiency this should be confirmed by tests. If necessary, vitamin D supplements should be used, if prescribed by the doctor.
- Being overweight can increase the need for vitamin D and cause a deficiency.
- The skin should not be kept covered at all times as this is one of the main barriers to vitamin D absorption.
- Be sure to eat vitamin D-rich foods such as oats, nettles, parsley, mushrooms, fish oil, sweet potatoes, egg yolks, liver, oysters, mackerel, salmon, tuna, butter, yogurt, cheese, kefir, ayran, and milk.
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