Vitamin D It is an essential nutrient that regulates many vital processes in the body such as building and maintaining strong bones, increasing metabolism, and giving you glowing, youthful skin..
However, low vitamin D intake has been a major cause of concern for health authorities around the world. According to the World Health Organization, it is estimated that at least 13% of the world’s population is deficient in this nutrient that one can produce mainly from exposure to sunlight.
What is Vitamin D and what does it do for us?
According to the site healthlineVitamin D is a fat-soluble vitamin that aids in calcium absorption that promotes bone growth and mineralization, and is involved in various functions of the immune system, digestive system, circulatory system, and nervous system, he says. (d) May help prevent a variety of diseases such as depression, diabetes, cancer and heart disease.
The US National Academy of Medicine considers 600-800 IU of vitamin D per day sufficient for the majority of the population.
What are the side effects of vitamin D deficiency?
According to the Cleveland Clinic, severe vitamin D deficiency can have serious effects on children and adults alike. The most common disease in children is rickets, other side effects are:
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Muscle weakness and cramps
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Bone pain
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joint deformities
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Chronic fatigue and tiredness
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Mood swings and depression
Ways to replenish vitamin D
Here are the effective ways to increase your vitamin D levels, other than absorbing sunlight:
Fatty fish and seafood
According to health experts, fatty fish like salmon, mackerel, and tuna and other seafood like oysters, shrimp, and anchovies are among the richest natural food sources of vitamin D..
mushroom
Being the only plant source of Vitamin D, mushrooms synthesize nutrients when exposed to sunlight. Regular consumption of mushrooms helps increase Vitamin D. D2 And D3 more efficiently and effectively.
yolk
While eggs are the largest source of protein, their yolks are high in vitamin D. Health experts recommend eating egg yolks at least twice a day for its nutritional value as well.
fortified foods
Fortified foods are a group of foods that contain high levels of vitamin D such as milk and orange juice, cereals such as oats, nuts such as almonds and walnuts, yogurt and even soy products such as tofu.