Vitamin D Deficiency, Causes, Symptoms and Prevention
Vitamin D Deficiency :
(Vitamin D Deficiency) Many elements are helpful in increasing and maintaining our health. Deficiency of any one element can disturb the health of body and mind. Vitamin D is also an element that is responsible for keeping our body healthy. Vitamin D is very essential in keeping our bones strong, within this structure all the organs of the body are protected. If this structure itself becomes weak, then it does not take long for the building of the body to collapse.
Vitamin D gives our body the ability to absorb calcium, due to the lack of vitamin D, calcium is not absorbed, then the body starts taking calcium from the bones, due to which our bones start weakening. This deficiency causes rickets in children and osteomalacia in adults, due to which the bones become weak and crooked and fractures occur as soon as a small injury occurs.
Feeling tired all the time, joint pain, muscle pain, low immunity can also be due to this. Due to its deficiency, a person also suffers from the problem of stress, depression, sadness, forgetfulness.
Vitamin D lowers cholesterol levels in the body, protects against diabetes, cancer, blood pressure, asthma and kidney diseases.
It is a fat-soluble vitamin also known as D2 and D3, D2 from the plant kingdom and D3 from non-vegetarian food. Studies show that more D3 than D2 is able to meet the deficiency of vitamin D.
Causes of Vitamin D Deficiency:
- One of the main reasons for the lack of this vitamin in our body is not sitting in the sun, our skin gets vitamin D from the rays of the sun. It is the only vitamin that our body makes on its own. That is why it is also called sunshine vitamin. For any reason, if we are not able to sit in the sunlight, then its symptoms start appearing.
- Being a vegetarian can also be a reason for this, the amount of vitamin D is higher in a person who eats non-vegetarian as compared to vegetarian person. Fish, eggs, beef, liver, fish oil are good sources of this vitamin.
- Increasing age is also the reason, kidney and other organs are unable to convert vitamin D due to increasing age, their working capacity decreases. This is the reason why elderly people feel weak.
Even if you have a darker skin tone, you may still be deficient in this vitamin, because the darker skin’s melanin takes longer to process vitamin D. finds.
- Being overweight is also the reason for its deficiency, due to fat, the process of making vitamin D from the blood slows down.
- Lack of nutritious diet, overeating junk food can also be a reason for this, caffeinated substances also oppose the absorption of vitamin D.
- Apart from this, due to the problem of the digestive system, due to pregnancy, due to breastfeeding, there is a deficiency of this vitamin.
Symptoms of Vitamin D Deficiency:
- fatigue and sweating without exertion
- bone and muscle pain
- Rickets in children, rickets
- weak immunity system
- fracture from minor injury
- digestive problems
- sleep too much
- body temperature rise
- high blood pressure
- Teeth and gum problems
Prevention of Vitamin D Deficiency:
- The best remedy to avoid this is sunlight, must stay for some time in the morning rays. Sunlight completes vitamin D without applying sunscreen.
- If you are a vegetarian, then include milk and milk products, mushrooms, orange juice, spinach, soybean, carrot, makhana etc. in your diet. Along with this, take a vitamin D supplement with the advice of a doctor.
- If you are non-vegetarian, then definitely include fish, eggs, codliver oil in the diet. Salmon and tuna fish are good sources of vitamin D.
- Do not consume too much sugar and fatty foods. Avoid junk food and do not take caffeinated substances. Caffeine interferes with the absorption of vitamin D.
- Keep your blood tests done after a certain interval, if the level in the 25 hydroxy vitamin D blood test is in the range of 20 nanograms to 50 nanograms, then it is suitable for a healthy person. A level of 12 nanograms or less indicates a deficiency of this vitamin.