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People become victims of vitamin D deficiency due to lack of knowledge about important facts like how much vitamin D is required, who needs supplements, and what is the best source. Let’s learn these 3 important facts about vitamin D.
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New Delhi: Vitamin D deficiency can cause many problems (Vitamin D Deficiency Symptoms) such as weak bones, weakened immunity, and mood swings. Yet, most people are found to be deficient. The biggest reason for this is a lack of knowledge about some important facts related to vitamin D.
Yes, people become victims of vitamin D deficiency due to lack of knowledge about important facts like how much vitamin D is required, who needs supplements, and what is the best source. Let's learn these 3 important facts about vitamin D.
Just 20-30 minutes of sunlight daily is enough
Sunlight is the most natural, inexpensive, and effective source of vitamin D. When our skin is exposed to the sun's UV-B rays, the body begins to produce vitamin D. People often think that this requires spending hours in the sun, but this isn't true. Just 20-30 minutes of sun exposure a day is sufficient.
The best time for this is between 10 a.m. and 3 p.m. Keep in mind that some of the skin on your hands and feet should be exposed, and sun exposure without sunscreen is beneficial. If you spend long hours at the office or get in your car as soon as you leave the house, try to take a short walk after lunch.
Not Everyone Needs Vitamin D Supplements
Vitamin D supplements are becoming increasingly popular these days. However, it's important to know that not everyone needs them. Supplements should only be taken on the advice of a doctor if blood tests reveal vitamin D levels significantly below normal.
Taking unnecessary supplements can lead to excess vitamin D in the body, which can cause problems like kidney stones, nausea, vomiting, and weakness. Therefore, for a healthy person, sunlight and a healthy diet are the best ways to meet this requirement.
Fatty fish is the best dietary source
If you are unable to get enough vitamin D from sunlight, diet is another important source. Fatty fish is considered the best source of vitamin D among foods. Fish like salmon, mackerel, and tuna are rich in vitamin D. For vegetarians, egg yolks, fortified milk, yogurt, orange juice, and mushrooms are good options. However, keep in mind that it is difficult to meet the daily requirement of vitamin D through diet alone.
