Health and FitnessKey role of Nutrients

Vitamin D – The Sunshine Vitamin

Vitamin D deficiency is very common and most people are unaware of it. Prevalence of vitamin D deficiency in India has increased to around 80%. The most natural way to get vitamin D is through the exposure to sunlight. The best time to expose to sunlight for vitamin D is in between 11 am to 1 pm as the frequency of UV rays is in between 290nm and 320 nm suitable for skin to make vitamin D. Daily requirement of vitamin D is 600 IU/day. Minimum 20 minutes of daily exposure in sun is required to meet daily requirement of vitamin D.
Application of sun screen, wearing sun glasses, wrapping scarf, wearing gloves and socks, sitting in AC rooms during day time, doing indoor exercise, lack of physical activity/walk in sunlight leave no scope of exposure to sunlight causing vitamin D deficiency.
Deficiency of vitamin D can reduce immunity and increase susceptibility to infections, cancer, neurological diseases and diabetes. Vitamin D plays an important role in calcium metabolism and absorption and its deficiency can lead to bone loss, osteoporosis in adults and rickets in children which can increase risk of fractures. It can increase tiredness and fatigue, bone and back pain. It can increase depression and impair wound healing after surgery and injury.
Vitamin D deficiency needs to be fixed as soon as you notice it. It can be fixed by:


Exposure to sun light is very important and easiest way to improve vitamin D levels. Taking a walk can improve your physical activity as well as vitamin D levels. You should be mobile while exposing yourself to sun light to prevent sun burn. This care should be specifically taken in summers.
Very few foods are rich in vitamin D which includes fatty fish like mackerel, salmon and tuna. Even cheese and egg yolks have certain amount of vitamin D. Vitamin D fortified foods like dairy products, soy milk, cereals can be consumed.
Various supplements are available over the counter but they need to be taken under prescription which is ideally given depending upon need of individual based upon blood levels of vitamin D. Usually consumption of a single dose a week consumed for up to 2 to 3 months is sufficient to get back your vitamin D levels to normal.
Test your vitamin, know your blood vitamin levels and take corrective measures before deficiency progresses. Rise and shine with Sunshine Vitamin…

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