Our bodies need sunshine to produce vitamin D that helps in building bones, increasing strength of immune system, suppressing inflammation and protect s from development of cancer like skin cancer. But, many individuals do not get exposed to necessary sunshine and get devoid of natural vitamin D production.
Vitamin D deficiency affects around more than one billion people all over the world. Lack of vitamin D affects majorily women and children with osteomalacia and rickets, respectively. The bone formation as well as bone strength is severely affected with long term deficiency of vitamin D. Since, very fewer foods have vitamin D and those foods fortified with vitamin D remain inadequate to fulfill the needs of a child or adult.
The deficiency is attributed to the lack of motivation to get exposed to sun in moderation, as the biggest source of vitamin D in humans. The deficiency may lead to fractures, osteoporosis, increases hypertension, infectious disease, depression, autoimmune disorders and cancers. Vitamin D deficiency is observed most in obese people with low levels of high density lipoprotein levels (good cholesterol) and absence of milk consumption. We must take measures to overcome deficiency of vitamin D and prevent harm to our health.
Important Ways To Prevent Vitamin D Deficiency
Get Daily Dose Of Sunshine
Sunshine is the best way to procure natural vitamin D levels in safe amounts. One needs to get exposed to sun during early mornings for 15 minutes, when UVA rays are minimal. Never expose for long during the hottest part of the day as that will have more harmful effects of UV rays.
For those, who are not used to sun or have a fairer skin (less melanin) should start off with getting exposed in cooler months and develop tolerance to sun warmth. While taking sunshine make sure it falls directly over you rather through the glass window, as it absorbs the useful UVB rays required for production of vitamin D and will not get absorbed by the skin layers.
Include Diet Rich In Whole Foods
Consume diet rich in vitamin D foods like egg yolks, fatty fish, organ meats, orange juice, grains, dairy products and fortified organic milk. Include two tablespoons of cod liver oil for healthy dose of vitamin D on daily basis.
For those, who are more comfortable with supplements should intake vitamin D supplements after proper consultation with the doctor to avoid going overboard that may result into vitamin D toxicity. Under doctor supervision, this can be periodically checked through frequent blood tests.
Supplement With Vitamin D3
Additionally, one need to supplement the diet with vitamin D3 at recommended dosage of 1000 to 2000 IU on daily basis, for those deficient in vitamin D amounts. Vitamin D3 is more superior form of vitamin D that is present in more bio ready and easily absorbed form.
Decision of supplement dosage depends on the state of vitamin D in the body, hence perform testing for vitamin D levels and then use supplements as directed by the doctor.
Antioxidant Rich Foods
Include foods rich in antioxidant and beneficial fats as these together help in strengthening of skin cells and prevent damage from sun. Consume fresh fruits like raspberries, pomegranates and blueberries in your regular diet.
Vitamin from sun bathing last two three folds longer in the blood as compared to vitamin D obtained from foods. Hence, even a little sunshine vitamin goes a long way in managing good health. Still, one should insist on combination of vitamin D from sunlight, food, fortified foods and supplements, to keep levels adequate and prevent its deficiency.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.