There has been much discussion recently about Vitamin D and its role in preventing various chronic diseases, such as heart disease, diabetes, high blood pressure, and different types of cancers. Studies show that millions of children and teens suffer from vitamin D deficiency and insufficiency, and official estimates suggest one in five adults and one in six children in England may have low levels without being aware of it. In recent years I have been increasingly checking the levels of Vitamin D in my patients and have been surprised at how many have a deficiency without realising it. (more…)
The Sun is Our Friend We’ve heard our entire lives to “put your sunscreen on” & “stay out of the sun”. This has cut us off from the much-needed vitamin D we need for our bodies to be healthy. “A major study was conducted by researchers at the Karolinska Institute found that women who avoid sunbathing during the summer are twice as likely to die as those who sunbathe every day. The study followed 30,000 women for over 20 years & found that mortality was double in women who avoided sun exposure compared to the highest exposure group.” (more…)
Stuck behind your office desk for most part of the day? Your nine-to-five job could be a major factor that puts you at high risk of Vitamin D deficiency. Shift workers, healthcare workers and indoor workers in particular are at high risk of vitamin D deficiency, researchers at the University of Alberta, Canada suggest. Understanding the prevalence of vitamin D deficiency in different professions could improve public health interventions and prevention efforts. Dr. Sebastian Straube, the corresponding author said: “Our results suggest that occupation is a major factor that may contribute to suboptimal vitamin D levels. Regular screening of vitamin D levels in at-risk groups should be considered for future clinical practice guidelines and public health initiatives. Workplace wellness programs could include education about the importance of adequate vitamin D levels. (more…)
“Osteoarthritis is the single most common cause of disability in older adults. According to the United Nations, by 2050 people aged over 60 will account for more than 20% of the world’s population,” WHO. Osteoarthritis is a condition wherein the cartilage – that provides padding to the joints – begins to wear off. While ageing is one of the primary reasons for the condition, some other perpetrators would include past injury and even obesity. (more…)
Nearly one in five U.S. adults are taking supplemental vitamin D, and a growing number are taking excessively high doses linked to an increased risk of fractures, falls, kidney stones and certain cancers, a new study suggests. Vitamin D helps the body use calcium to support bone health. The recommended daily intake of vitamin D for most adults is 600 IU (international units), or 800 IU after age 70. For the study, researchers examined nationally representative survey data collected for 39,243 adults from 1999 to 2014 to see how many people took daily doses of more than 1,000 IU and how many were taking more than 4,000 IU, which is the maximum recommended amount to avoid dangerous side effects. (more…)
Too much time spent indoors plus poor nutrition have driven a rise in vitamin D deficiency in people in the past two decades. But what are the symptoms of a deficiency, and how can it be prevented? According to the Centers for Disease Control and Protection (CDC), about a quarter of the population is at risk for vitamin D “inadequacy”. A simple blood test can detect if this becomes vitamin D deficiency. Testing for a deficiency is now considered to be part of blood work that is done yearly. This article explores how to detect and treat the signs of vitamin D deficiency. (more…)
Vitamin D is one of the most integral vitamins needed by the body for the appropriate functioning on daily basis. It is often referred to as the sunshine vitamin and the sun rays are the utmost source of the same. It is a fat-soluble vitamin and regulates the absorption of Calcium and phosphorus and monitors proper functioning of immune system.
Why is Vitamin D important?
Deficiency the vitamin can lead to impaired growth of teeth and bones and can lead to rickets, osteomalacia and osteoporosis. The vitamin protects us against certain diseases and maintains the optimum level of Calcium in the body. Vitamin D also boosts weight loss and cumbers depression.
Natural Sources of Vitamin D
Vitamin D is one vitamin that is richly available as soon as we step out in the sun, as our body produces it when we expose our skin to sunlight. Most of the requirement is fulfilled through the sun rays and the left over can be completed with the help of food resources. Best sources are the fatty fishes like tuna and salmon. Few other sources with minute amount of vitamin are liver, cheese and egg yolk. Few readymade cereals are engrossed with the vitamin and can help the body with the vitamin supply.
Expose as much skin as possible to get the maximum benefit out of the short span spent in the sun.
You can also use a sun lamp in case you have no encounter to sun rays. Buy the best product available in the market and follow the given instructions properly.
Avoid using a sunscreen if you are living in an area that has a very short span of sun exposure to make the most of the sun rays.
Since in the winters the sun is rarely seen and that too for a short period, the body’s requirement should be fulfilled through other measures. There is a showdown trick that you can imply to get the best dose of the vitamin. Make a showdown of your hand and instigate its height if it is smaller than the UVB rays which are needed to make the vitamin are the strongest and hence you can decrease your optimum sunbathing time.
Switch towards the food supplements like the fatty fishes which can easily fulfill the body’s daily requirement of the vitamin D.
Vegetarian Food Supplements
Vegetarian’s can avail the almond milk, orange juice and yogurt which are fortified with the vitamin. Cheese, egg yolk is also good sources to get the necessary vitamin in the body.
Vitamin D tablets and powders are available freely in the market and can be purchased at a nominal range. They can be taken once a day to complete the daily requirement of the body if you live in an area which is not accessible to any sun rays. Vegetarian’s can also opt for the same as the food sources are not satisfactory.
Someone has rightly said that health is wealth. If you are caring about the precious wealth? If your answer is in affirmative, then it is great. Here, some of the great fruits and foods are being cited. Let us have a look.
1. Fish and seafood – As we all know that they are a great Food Sources of Vitamin D, protein, docosahexaenoic acid and eicosapentaenoic acid; it is required to add in the diet. The two fatty but essential acids acid and eicosapentaenoic acid are not found in many foods.
2. Greens – If you love salad, then greens cannot be ignored. But if you do not like salad, even then you must add it in your diet to become an owner of the healthy body. The nutrient-dense greens like collard greens, bok choy, broccoli, kale are very beneficial for health. They prevent you from eye-disease, heart disease and some kind of cancers as well.
3. Pomegranate – The pink juicy pearls are loaded with the healthy juice. It is very helpful for the people suffering from erectile dysfunction. As per the study, pomegranate is loaded with antioxidant agents to reverse oxidative damage.
4. Berries – There would less people on the earth, who do not like Berries. Since they are great in taste as well as hold beneficial elements. Berries are loaded with vitamin C, antioxidant flavonoids and floate. These three beneficial elements are responsible to aid in weight control. Apart from it, it brings the blood and cholesterol level down.
5. Sweet potato and pumpkin – How many of you love both of them? If you also like then keep eating them as they are loaded with Vitamin A responsible for good vision, strong immune system, and healthy skin. One needs to take the intake of Vitamin D 700 mcg daily if you are pregnant and it should be increase 1,300 mcg if you have been breastfeeding.
6. Apple –This fruit contains four grams soluble fibre and vitamin C, which you need daily. Eating an apple is very helpful to control blood sugar levels.
7. Cherry & Pear – It is another fruit, which keeps you away from chronic inflammation. It holds calories 96 and 5g fibre. It helps to fight with constipations. Pear also holds soluble fibre, which helps to reduce blood cholesterol level and heart disease.
8. Pineapple– This delicious fruit is loaded with 40 calories and 1g fibre bromelain. It helps to break down protein and plays a crucial role to help aid digestion. Eating Pineapple is also pretty much beneficial to prevent blood clots.
9. Milk and Eggs – They both are consider good Food Sources of Vitamin D. Apart from it, you may also add yogurt and another kind of dairy products in your diet.
10. Orange – It is essential to mention that there are no fruits containing vitamin D. But there are many brands of orange juice that fortified with it. If you add this kind of orange juice in your life, then you can get required intake of vitamin D, which you expected.