In India, we have plentiful sun, despite that Vitamin D (a.k.a The ‘Sunshine’ Vitamin) deficiency is reaching epidemic levels in India, warn doctors!
Research and Study has shown that about 70% of Indians are suffering from Vitamin D deficiency and another 15% are suffering insufficiency. Wondering what all the fuss about Vitamin D is and how we get it? Vitamin D is not a simple vitamin. It is a steroid hormone that impacts virtually every cell in the body. It is synthesized in the skin on exposure to sunshine and is needed to absorb calcium and for bone health.
Harmful Effects of Vitamin D Deficiency
Low vitamin D levels are generally known to harm bones, becoming thin, brittle, soft or misshapen. But Vitamin D not only affects the bones but also the heart, brain, immune function and much more. If not attended to, there are high chances that it can lead to rickets, osteoporosis, cardiovascular diseases, diabetes, cancer and infections such as tuberculosis.
There are two kinds of Vitamin D. Vitamin D2 (Ergocalciferol) is found in food items and Vitamin D3 (Cholecalciferol) is made by your body in the presence of sunlight. While both are extremely important for us, if we get D2 from food, even little exposure to sun can help the body produce D3.
Some Sources of Vitamin D
Sunlight: Exposure to sunlight in the Morning or Mid – Evening can help with increase in your daily intake of Vitamin D3.
Cod Liver Oil: The oil that comes from the liver of the cod fish is considered to be extremely healthy, as it helps in releasing joint pains and is rich in Vitamin D.
Mushrooms: Dried shitake mushrooms are a brilliant source of Vitamin D3 as well as Vitamin B. It is low in calorie and should be consumed daily.
Salmon: If you like fish, Salmon is another good source of D3, Omega 3 and protein.
Sunflowers Seeds: This seed not only have Vitamin D3 but also comes with monounsaturated fats and protein.
Lack of sun exposure not only causes VitaminD deficiency but can also make you SAD, literally. Seasonal Affective Disorder (SAD) happens mostly during monsoon and winter when sun exposure is at its minimum. It makes you feel low and lethargic.
Facts to know
- Daily 15-20 min sunlight exposure may not give adequate vitamin but it is a healthy way of including it in a daily lifestyle
- Fat is the culprit for Vitamin D absorption. Minimise fat for better absorption.Stay Healthy, Stay Fit with Medzin, India’s most trusted online healthcare store.