Vitamin D, or the ‘sunshine supplement’, is an extremely important vitamin, especially for our immune system, bones, and teeth, and is best received by sunlight exposure on bare skin.
However, this is an issue we cannot fully control, as the amount of sunlight we get depends on the place we live. The closer to the equator, the more you are exposed to this vitamin from sunlight.
Moreover, people with lighter skin produce this micronutrient quicker than people with darker skin complexion.
Thus, people with an increased risk to suffer from vitamin D deficiency include people with darker skin, those who live in northern regions with little sunlight exposure, individuals on low-fat diets and people taking steroids and weight loss medications.
It supports cell replication, and its low levels in the body might lead to the development of autoimmune conditions.
Vitamin D helps the absorption of phosphorus and calcium in the body and lowers the risk of various diseases and ailments. Therefore, its deficiency is a serious health problem, that needs to be remediated on time.
These are the most common symptoms of vitamin D deficiency:
-- Weak immune system
-- Slow healing
-- Constant fatigue
-- Bone pain and loss( and even bone-softening diseases like rickets, and osteomalacia)
-- Muscle pain
-- Hair loss
-- Back pain
To optimize vitamin D levels in the body, despite getting a reasonable amount of direct sunlight daily, you can also take supplements, and increase the intake of vitamin D-rich foods vegetables and fruits.
The richest dietary sources of this vitamin include:
- Mushrooms (white mushrooms, shiitake mushrooms, and portobello mushrooms)
- Canned tuna
- Fortified breakfast oatmeal
- Cod liver oil
Note that the excessive intake of this vitamin can excessively increase the levels of calcium in the blood, that leads to an excessive need to urinate and a constant and unquenchable thirst. The RDA for vitamin D is 600 IU/day and the Daily Value is 400 IU.
Make sure you optimize its levels in the body and support overall health.