Vitamin D deficiency can cause many health problems like
osteoporosis, depression, cancer, diabetes, immune problem, weight loss
and heart disease. It can also cause parathyroid problem and stroke.
Children who have Vitamin D deficiency suffer from rickets while adults
suffer from osteomalacia.Preventions For Vitamin D Deficiency
Sun Exposure
The human body cannot manufacture Vitamin D by itself. We can
prevent Vitamin D deficiency by getting the vitamin through sun
exposure. A few hours of sun exposure per week is enough for producing the required amount of Vitamin D in our body.
If you have a light colored skin, you can expose your body to the sun
for fifteen minutes. The best time for sun exposure is in early morning.
You can also sit in the sun in the late afternoon. You should apply a
sunblock product like sunscreen when you expose yourself to the sun. If
you have a dark colored skin, you should expose yourself to the sun for
forty minutes.
If you are sitting in the sun during 11 am to 2 pm, you should apply a
sunblock with SPF 15, especially on the face. You should also protect
the scalp from sun exposure during this time. Get sun exposure for maximum 15 minutes two times daily. If the skin becomes red before this time, go inside and avoid further sun exposure.
You should get testing done to measure the amount of Vitamin D in your body. This will help in finding if you have the Vitamin D deficiency.
The deficiency can be diagnosed through blood test.Adults who are 19-50
years of age need 200 IU vitamin D daily, while those in the age group
51-70 need 400 IU and those who are above 70 years old need 600 IU of
Vitamin D daily.
You can prevent Vitamin D deficiency by eating foods that contain Vitamin D. Fatty fish like tuna and sardines, fortified foods and wild salmon are the best sources of this vitamin. You can take cod liver oil. Include whole foods in your diet. Eat foods that contain antioxidants. Eat blueberries and raspberries. You should eat egg yolks and dairy products. Eat goji berries
as well as pomegranates. You can get Vitamin D through fortified
organic milk. You can drink fortified orange juice. Organ meats such
liver are good sources of Vitamin D.
You can take multivitamin to fight Vitamin D deficiency. Take the
multivitamin daily. Prefer a multivitamin that contains fish oil. You can also take 1000-2000 IU of Vitamin D supplements daily.
Take additional Vitamin D3 supplements. You can also take Vitamin D2
supplements.It is important to take Vitamin D supplement especially in
the winter season. Take the supplements after consulting a doctor.
Testing To Detect The Deficiency
You should get testing done to measure the amount of Vitamin D in your body. This will help in finding if you have the Vitamin D deficiency.
The deficiency can be diagnosed through blood test.Adults who are 19-50
years of age need 200 IU vitamin D daily, while those in the age group
51-70 need 400 IU and those who are above 70 years old need 600 IU of
Vitamin D daily.Food Sources
You can prevent Vitamin D deficiency by eating foods that contain Vitamin D. Fatty fish like tuna and sardines, fortified foods and wild salmon are the best sources of this vitamin. You can take cod liver oil. Include whole foods in your diet. Eat foods that contain antioxidants. Eat blueberries and raspberries. You should eat egg yolks and dairy products. Eat goji berries
as well as pomegranates. You can get Vitamin D through fortified
organic milk. You can drink fortified orange juice. Organ meats such
liver are good sources of Vitamin D.Multivitamin And Supplements
You can take multivitamin to fight Vitamin D deficiency. Take the
multivitamin daily. Prefer a multivitamin that contains fish oil. You can also take 1000-2000 IU of Vitamin D supplements daily.
Take additional Vitamin D3 supplements. You can also take Vitamin D2
supplements.It is important to take Vitamin D supplement especially in
the winter season. Take the supplements after consulting a doctor.
