Are you falling prey to vitamin D deficiency? Do you know that 88 percent of Delhi’s population is suffering due to vitamin D deficiency? This has been found out by ASSOCHAM Healthcare Committee recently.
Vitamin D is necessary to keep good health of bones. Lack of it will lead to muscle pain, spasm, low energy levels, depression and other ill health. Obese people are usually deficient in vitamin D. In fact, the doctors observe that among 350 patients merely 3-4 patients are having good health and sufficient vitamins in their body. The report finds that deficiency of vitamin is between the age group of 21 to 65 years. And, maximum insufficiency of vitamin D is between the ages of 21 to 35 years.
Delhi is a very polluted city. The main reason for lack of vitamin D deficiency is due to the high pollution level that is obstructing the intake of vitamin D from sunlight. Speaking to a nutritionist, Dr Shalini Singhal, Founder and Chief Nutritionist at Dr Shalini’s Diet and Wellness Clinic based in Delhi, says, “Good sun exposure is necessary to our body. Many are not able to absorb it in plenty due to high pollution level in Delhi. Lack of vitamin D makes the bones weak. In fact, white complexion absorbs sun rays better than dark people.”
According to the experts, when people with lighter complexion spend time under the sun rays, their bodies produce melanin. This is a pigment that gives colour to our skin and creates a tan. On the other hand, dark complexion already has a high concentration of melanin in their skin, which is responsible for the dark complexion and protects the skin from burning easily. So, it absorbs little Ultraviolet (UV) rays directly into the dark skin.
The doctors recommend that you should spend 20-25 minutes in the afternoon under sun rays as it is best time of the day to absorb maximum sunlight. Light from the window won’t work abundantly for absorbing vitamin D to your body. In addition, Dr Shalini also suggests that it is important to eat a balanced diet. Your diet with help to get the daily vitamins.
Fatty and Oily Fish
If you are maintaining a busy schedule and cannot bath under the sun then you can also rely on food that has sufficient vitamin D. Fatty fish can be a good source of vitamin D. Fishes such as salmon, mackerel, tuna and cod can be the best choices for you. All these fish are rich in omega-3 fatty acids whether you are having canned or fresh.
Daily one egg and the yolk will give sufficient vitamin D to your body. Dr Shalini recommends everyone to eat a whole egg every day if you are suffering from vitamin D deficiency. Do not consume more than an egg daily. The American Heart Association recommends not to consume more than 300 milligrams eggs a day for good heart health.
Drink fortified milk in a day. Why should you only drink fortified milk? The manufacturers mix certain extra nutrients such as vitamins and minerals in the whole milk so that it provides sufficient nutrition to the body. In fact, you can use fortified milk products too such as butter, ghee, etc. If the milk is unfortified it will provide less value to the body.
Mushrooms are the only vegetarian food that can make vitamin D. Similar to human’s skin which synthesizes the vitamin in response to sun exposure, mushrooms also function in the same way. Shitake mushroom can be the best choice among all types of mushrooms available in the vendor’s shop.
Dr Shalini also suggests that only food intake will not be sufficient. “Medications in form of the supplement of vitamin D is essential too,” she says.
Moreover, it should be balanced as too much vitamin D can also be toxic. Vitamin D supplements will help to get the daily dose properly and can protect you from the cancerous diseases that UV rays may cause.
Author: Namrata Roy
An enthusiastic journalist, founder of Masterchef Cooking Food Blog, and an educator. I strongly believe that “We are what we eat. We should think healthy, eat healthily and live healthily.” I choose to select the quality ingredients that make a food delicious. I don’t buy anything unnatural. I don’t choose an ingredient that I have not used it since my childhood. I experiment with my food but not with the ingredients. I believe to eat natural food, not adulterated and preservatives ones. I recommend the same to all such as Kids, Men and Women in order to lead a healthy lifestyle.
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