Ways to make up for vitamin D deficiency

Vitamin D is a nutrient that is considered essential for the proper functioning of the body. Vitamin D is one of the essential vitamins needed by the body to protect the muscles of the body such as muscles, bones and teeth while protecting the vital organs heart, kidney, lungs and liver. It is a vitamin deficiency that invites many diseases.

Vitamin D deficiency and medical problems

About 13% of the world's population is deficient in vitamin D. Such a large number of people suffering from vitamin D deficiency is significant as well as alarming because vitamin D deficiency causes irreparable damage to the human body.

* Vitamin D deficiency causes fullness of bones, dryness and crookedness of bones, pain and discomfort in the body.

* People suffering from vitamin D deficiency face constant fatigue, body aches and lethargy.

* Due to its deficiency, calcium is not absorbed in the bones and there is a lot of sweating on the forehead.

* Vitamin D doubles the ability of bones to absorb calcium, thus maintaining bone and muscle health.

* People who are deficient in vitamin D suffer from joint pain.

Vitamin D deficiency and symptoms

According to experts, the process of diagnosing vitamin D deficiency is not easy because its effects do not cause health problems. However, vitamin D deficiency can be indicated by the following symptoms.

* Weakened immune system: such as taking a long time to recover from an infection or virus, or recovering late from an injury.

* Back and joint pain

* Persistent fatigue, body aches and lethargy prevail.

* Depression, boredom and irritability.

* Excessive sweating.

* Weak muscles or discomfort, etc.

Fatty fish and seafood

Fatty fish and seafood are rich in natural ingredients such as vitamin D. For example, 100 grams of salmon provide 386 IU of vitamin. The amount of vitamin D varies in seafood types. Seafood that is high in vitamin D includes tuna, gray fish, oyster fish, prawns, sardines, and yin cove (sabna mora fish).

How to make up for the shortfall?

According to the National Academy of Medicine, 600 to 800 international units of vitamin D are allocated daily to young people. The following procedure can be considered to complete this ratio.

Excessive use of mushrooms

Mushrooms are recognized as a complete plant source of vitamin D. Like humans, mushrooms have the ability to produce vitamin D through the sun's ultraviolet rays. Like marine mushrooms, different types of mushrooms provide different amounts of vitamin D, for example, 100 grams of wild mushrooms provide 2,384 IU of vitamin D.

Egg-yolk

Egg yolk is also a food that can be added to your daily routine to get vitamin D. But it is considered more beneficial to use native eggs instead of formula to get vitamin D. According to medical experts, domestic eggs contain 3 to 4 times more vitamin D than farm eggs.

Spend time in the sun

The term "Sunshine Vitamin" is used in English for vitamin D because sunlight is the best source of vitamin D. According to experts, to make up for vitamin D deficiency, at least half an hour should be spent in the sun daily. Cholesterol found on human skin acts as a precursor of vitamin D and when this cholesterol is exposed to the sun's UVB rays Converts to vitamin D.

Fortified food

Some foods naturally contain good amounts of vitamin D, but most foods are supplemented with vitamin D during the fortification process. So when buying fortified food, make sure the ingredients in the can contain vitamin D.