5 Foods To Prevent Vitamin D Deficiency | Causes Of Vitamin D Deficiency

Introduction – Vitamin D

If you often avoid the sun, don’t sit in the sun, suffer from milk allergies, or stick to a strict vegan diet, you may be at risk for vitamin D deficiency.

Which is known as the sunshine vitamin, vitamin D is produced by the body in response to skin being exposed to sunlight. It also occurs naturally in foods, including some fish, fish Liver oils, and egg yolks — and in fortified dairy and grain products.

Vitamin D is very essential for having strong bones, because it helps the body extract calcium from the diet. Also, vitamin D deficiency has been associated with rickets (a disease in which the bone tissue doesn’t properly mineralize, leading to soft bones and skeletal deformities.)

There are researches going on a broad side, and simultaneously the remedies to vitamin D deficiency are also been made like, for example the Vitamin D foods that can be taken if deficient.

What You Will Learn In This Article ?

  • What Are The Causes Of Vitamin D Deficiency ?
  • What Are The Symptoms Of Vitamin D Deficiency ?
  • What Tests Are Done For Vitamin D Deficiency ?
  • What Are The Treatment For Vitamin D Deficiency ?
  • Top 5 Foods Which Are Rich In Vitamin D.

Causes Of  Vitamin D Deficiency

There can be and are number of reasons where you can have Vitamin D Deficiency :

There are some reasons when you don’t consume/take vitamin D over a long period of time this can be when one follows a strict vegan diet, because most of the natural sources are animal-based, including fish and fish oils, egg yolks, fortified milk, and beef liver.

  • Exposure to sunlight is limited – If you don’t know, then you should know this that your body makes vitamin D when your skin is exposed to sunlight, you may be at risk of deficiency if you only sit at home in the AC, live in northern latitudes, wear long robes or head coverings for religious reasons, or have an occupation that prevents sun exposure.
  • Note: I have seen people avoiding sun exposures as they have this thing in their mind that, exposures to sun can have cancer, let me tell you that it is utter nonsense, of course anything in access might cause problems, but in limit may not harm you.
  • You have dark skin – The pigment melanin reduces the skin’s ability to make vitamin D in response to sunlight exposure. Some studies show that older adults with darker skin are at high risk of vitamin D deficiency.
  • Your kidneys cannot convert vitamin D to its active form – As people beocme old and aged, their kidney are less able to convert vitamin D to its active form, thus increasing their risk of vitamin D deficiency.
  • Your digestive tract cannot adequately absorb vitamin D – Certain medical problems, including Crohn’s disease, Cystic Fibrosis, and Celiac disease, can affect your intestine’s ability to absorb vitamin D from the food you eat.
  • You are obese – Vitamin D is extracted from the blood by fat cells, altering its release into the circulation. People with a body mass index of 30 or greater often have low blood levels of vitamin D.

Symptoms Of Vitamin D Deficiency

Symptoms of bone pain and muscle weakness  can be the indications of vitamin D deficiency. However, for many people, the symptoms are subtle. Yet, even without symptoms, too little vitamin D can pose health risks. Low blood levels of the vitamin have been associated with the following:

  • Increased risk of death from cardiovascular disease
  • Cognitive impairment in older adults
  • Severe asthma in children
  • Cancer

Research suggests that vitamin D could play a role in the prevention and treatment of a number of different conditions, including type 1 and type 2 diabetes, hypertension,  glucose intolerance, and multiple sclerosis.

Test For Vitamin D Deficiency

The most accurate way to measure how much vitamin D is in your body is the 25-hydroxy (OH) vitamin D blood test.

  1. A level of 20 nanograms/milliliter to 50 ng/mL is considered adequate for healthy people.
  2. A level less than 12 ng/mL indicates vitamin D deficiency.

So i hope now you can know the exact levels that should be there to maintain vitamin D. 

Treatment For Vitamin D Deficiency

We have so many different people living in the same world, every individual has its own treatment. When you visit your neighbors house next door they will give you some treatments according to them for Vitamin D deficiency, when you go and meet your friends they have another set of treatments. So thus there are many treatments, and many are coming on our way.

Treatment for vitamin D deficiency involves getting more vitamin D, it can be through diet or supplements. Although there is no consensus on vitamin D levels required for optimal health and it likely differs depending on age and health conditions – a concentration of less than 20 nano-grams per milliliter is generally considered inadequate, requiring treatment, as mentioned above.

Guidelines from the Institute of Medicine increased the recommended dietary allowance (RDA) of vitamin D to 600 international units (IU) for everyone ages 1-70, and raised it to 800 IU for adults older than age 70 to optimize bone health. The safe upper limit was also raised to 4,000 IU. Doctors may prescribe more than 4,000 IU to correct a vitamin D deficiency.

If you don’t spend much time in the sun or always are careful to cover your skin (sunscreen inhibits vitamin D production), you should speak to your doctor about taking a vitamin D supplement, particularly if you have risk factors for vitamin D deficiency.

Vitamin D Foods

The meat derived from the fatty fishes may pack more than 400 IU of vitamin D per 3-ounce serving, which comes close to 600 IU, the daily recommended intake of vitamin D for all people below the age of 70, while 1 tablespoon of cod liver oil may exceed 1,000 IU. That meets the daily intake goal for those aged 71 and older, who need approximately 800 IU of vitamin D daily.

Followings fatty fish, egg yolks and beef liver contain the highest amounts of vitamin D in natural foods. One large egg contains 41 IU, while a 3-ounce serving of cooked beef liver packs 42 IU. Following  cheese and mushrooms contain the highest vitamin D content. One ounce of Swiss cheese contains 6 IU, while the amount in mushrooms varies. In addition to these foods, many products come fortified with vitamin D, such as cereals, milk, butter and other dairy products.

List Of 5 Foods Rich In Vitamin D 

  • Mushrooms
Mushroom-5-foods-for-vitamin-d-deficiency
mushroom 5 foods for vitamin d deficiency

The power of mushrooms will leave you amazed. Include them in your diet four times a week and see how the levels of vitamin D goes up.  They can be cooked, baked or pan fried and turned into a tasty and healthy dish. In order to reap more benefits you can sun dry them before consumption. Mushrooms can naturally produce Vitamin D when exposed to sunlight. Isn’t it great ? of course.

  • Cheese
cheese-cheese-5-foods-for-vitamin-d-deficiency
cheese 5 foods for vitamin d deficiency

Who doesn’t love cheese? Cheese can single-handedly provide more satisfaction than any other food and we’re thrilled to give you another reason to enjoy it. Cheese is one of the top 5 foods high on Vitamin D. Well, spreading an additional layer of cheese on that morning slice of toast may not be such a bad idea after all. Ricotta cheese provides the maximum amount of Vitamin D than others.

  • Fish
fish-5-foods-to-prevent-vitamin-d-deficiency
fish 5 foods to prevent vitamin d deficiency

All kinds of fish are high on Vitamin D. Typically oily or fatty fish contain more Vitamin D than less oily fish. An example of oily fish would be a juicy thick fillet of salmon. Other common options are trout, mackerel, tuna or eel.

  • Egg
egg-5-foods-to-prevent-vitamin-d-deficiency
Egg – 5 foods to prevent vitamin d deficiency

Egg yolk is back in vogue and this time it’s here to stay. Since the vitamin D in an egg comes from its yolk, it’s important to use the whole egg and not just the whites. So bid farewell to the egg white craze and indulge in the most nutritious part of the egg.

  • Soy Milk
soymilk-5-foods-to-prevent-vitamin-d-deficiency
soymilk 5 foods to prevent vitamin d deficiency

 

Soy Milk is a plant-based milk produced by soaking dry soybeans and grinding them with water. While it contains the same amount of protein as regular cow’s milk it boasts of high Vitamin D, Vitamin C and iron.

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