Is Vitamin D deficiency common? Here are foods to prevent it


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Vitamin D: Fatty fish, eggs, cheese, mushrooms, etc. are a great source of Vitamin D

Highlights

  • Vitamin D is very important for your bones
  • Your body produces vitamin D when exposed to sunlight
  • Salmon and whole eggs are good sources of vitamin D

The main function of vitamin D is to keep the amounts of calcium and phosphorous in the blood at normal levels, which helps maintain healthy bones. According to experts, one of the main causes of vitamin D deficiency is our modern lifestyle. About 40% of Indians lack adequate vitamin D. This might surprise you considering how much sunlight most of the country receives throughout the year.

A common vitamin D deficiency that affects your bones and muscles is vitamin D deficiency. People over the age of 65 and those with darker skin are most at risk. It can be treated and avoided.

Vitamin D deficiency: What leads to vitamin D deficiency?

Vitamin D deficiency is more prevalent in people with darker skin as previously discussed. This is one of the reasons why most Indians suffer from vitamin D deficiency. In general, there are two main reasons behind a vitamin D deficiency such as not getting enough vitamin D through food or sunlight.

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Vitamin D deficiency: Sunlight is one of the best sources of vitamin D

Vitamin D deficiency may occur if it is not used or absorbed properly by your body. There are a number of distinct causes of vitamin D deficiency, including some health issues, weight loss surgery, certain medications, etc. Your chance of getting vitamin D deficiency can also be increased by a number of different biological and environmental factors, such as getting older and getting more melanin.

Read also: Vitamin D: The right way to use sunbathing to increase your vitamin D intake

Besides sunbathing, here are foods rich in vitamin D that you should add to your daily diet:

1. Cheese

Cheese is one of the main sources of vitamin D in a vegetarian diet. The simplest and tastiest way to treat a vitamin D deficiency is to eat more cheese. Ricotta cheese has the highest concentration of vitamin D of any type of cheese. So it might not be a bad idea to finally add an extra slice of cheese to your food.

2. Whole eggs

Another explanation for always eating the whole egg is its nutritional value. Only egg yolk contains vitamin D. Eggs are a great source of choline and healthy fats, and they contain all the important amino acids you need. Always choose pastured or free-range eggs as they contain 4-6 times higher vitamin D.

Read also: Vitamin D: Why is Vitamin D important? And how often should we check our vitamin D levels

3. Mushroom

While mushrooms do not contain much vitamin D by themselves, they can produce it when exposed to ultraviolet light with the help of a substance called ergosterol, just like humans. A recent study showed that eating a single serving of mushrooms that were exposed to UV rays increased vitamin D consumption by more than 100%.

4. Salmon

Not only is salmon a great choice if you’re looking to add more protein to your diet, but it’s also high in vitamin D. Salmon is a great addition to anyone’s diet because it is an excellent source of nutritious protein and omega-3 fatty acids. Acids plus Vitamin D. The immune, lung, endocrine and cardiovascular systems are all supported by omega-3 fatty acids.

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Salmon is an excellent source of vitamin D as well as protein
Image credit: iStock

5. Soy milk

Soybeans are soaked in water for several hours before they are dried and ground into soymilk, which is plant-based milk. Although soy milk has roughly the same protein content as conventional cow’s milk, it also has high levels of iron, vitamin C, and vitamin D.

Read also: Low Vitamin D: Signs you may have a Vitamin D deficiency. natural sources

Now that you understand the urgency of adding more Vitamin D to your diet, be sure to incorporate these foods regularly into your diet.

Disclaimer: This content including tips provides general information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information. NDTV does not claim responsibility for this information.

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