Medical science and medical experts have broken down from serious to serious diseases, but there are many diseases, which we are known to know unconsciously. The reason is irregular routines and an unbalanced diet. Actually, due to the changing environment, we pay more attention to filling the stomach by not giving importance to the nutrients present in the food, which later proves to be a big lapse for us. As a result, many nutrients are deficient in the body. This deficiency works in the clutches of many deadly diseases. One of these nutrients is vitamin-D, which not only strengthens bones but also helps reduce the risk of many other diseases.
What are Vitamin-D and its role in your body?
Vitamin D is an element that helps in the absorption of calcium in the body. Calcium is considered extremely important for better bone health. Therefore, bones related disorders (osteoporosis and rickets, etc.) may surround you due to vitamin D deficiency. It also works to increase your nerve, muscle and body resistance. Its appropriate amount in the body can be helpful in giving you a better and healthier life.
Note– Normally, a healthy person needs 400 to 800 IU (International Unit) of Vitamin D per day.
Vitamin-D Rich Foods
Sunlight has been considered to be a better option to meet vitamin D deficiency. It is said that adequate amounts of vitamin D can be achieved only by spending time in sunlight Let me tell you, this is possible only when the sunlight falls directly on your limbs.
At the same time, you may also have to face the consequences of staying in contact with different sunlight for long. The reason is that ultraviolet rays involved in sunlight can cause irritation, itching, and other skin disorders on the body. Therefore, this deficiency can be overcome by including a diet containing vitamin D in its food content.
Note– It is believed that morning sunlight is considered the best for the intake of vitamin D.
Eggs are found in good amounts of calcium, iron, magnesium, and phosphorus as well as vitamin A, vitamin B, vitamin E, vitamin K, and vitamin-D. They are very beneficial for your health. For this reason, eggs can be included in the diet containing vitamin D. Due to its intake, you are also deficient in vitamin D as well as other nutrients.
Quantity– 100 grams of eggs contain about 82 IU (international unit) of vitamin D.
Vitamin-D in Fishes
Talking about salmon fish, it is a better option to overcome vitamin D deficiency. Provided you have no refrain in taking a non-veg diet. According to experts, vitamin-D is found in such abundant quantity in this fish that you will not need anything else after its consumption.
Quantity- 100 grams of salmon fish contains about 245 IU (International Unit) Vitamin D-3.
Like salmon fish, mackerel fish is also able to meet the need for vitamin D in the body. It is said to have a better effect than salmon fish. It is counted as a good source of vitamin D.
Quantity– In general, 352 to 644 IU (International Unit) Vitamin D can be found in 100 grams of mackerel.
Herring (Hilsa) Fish
Herring (Hilsa) fish- When talking about the use of herring fish in a vitamin-D diet, its use as a source of vitamin-D can prove to be quite beneficial. According to experts, this vitamin, which is considered necessary for better functioning of the body, is found in very good amounts in it.
Quantity– Vitamin-D is found in about 100 grams of herring fish ranging from 228 to 616 IU (International Unit).
Now let’s talk about catfish. It is also considered to be a better option to meet vitamin D deficiency. The reason is, the abundant amount of this vitamin found in it. Its use alone is able to fulfill the amount of vitamin D needed in your body
Quantity– About 425 IU (International Unit) of vitamin D is found in 85 grams of catfish (wild).
By using carp fish, the problems caused by vitamin D in the body can be overcome. It is said that vitamin D is present in very high amounts in it. For this reason, its regular use does not allow this particular vitamin to be reduced in the body
Quantity– Vitamin D can be found up to about 988 IU (International Unit) in 100 grams of carp fish.
Canned Tuna Fish
This species of fish can also be effective in fulfilling the required amount of Vitamin D in the body. The reason is that like other fish given above, it is also rich in this special vitamin. Therefore, its regular use as a vitamin D diet can be helpful in keeping the risks from its deficiency
Quantity– Vitamin D is present in about 268 IU (international units) in 100 grams of canned tuna fish.
If you are a vegetarian and are worried about how to complete vitamin D deficiency, then there is no need to worry. Let me tell you, milk is such a diet, which can be called a store of many nutrients. The reason is that it contains plenty of calcium, iron, magnesium, and phosphorus as well as vitamins A, B, D, E, and K. At the same time, due to the presence of vitamin D in it, it also proves helpful in eliminating its related risks. Therefore, this vitamin can be used as vitamin D foods.
Quantity– About 115 to 124 IU (International Unit) of Vitamin D is found in one glass of milk (about 226 ml).
Most people will be aware that orange juice contains vitamins A, B, C, E along with calcium, iron, zinc, magnesium, and phosphorus. Apart from this, vitamin D is also found in plenty in it. For this reason, orange can also be used as a vitamin D fruit to overcome problems related to it
Amount– One glass (about 226 ml) of orange juice contains about 100 IU (international unit) of vitamin D.
Mushrooms are also included in vitamin D foods. Like others, vitamin D is not found in large amounts in it, but somewhere its use can prove to be helpful in preventing the risks related to this problem. Especially for those who are avoiding non-veg diet
Quantity– Please tell that about 41 IU (International Unit) of Vitamin D is found in one cup of mushroom.
Cod liver oil is prepared from the liver of codfish. It is said that many types of nutrients are found in it, which are used in the treatment of many serious diseases. Apart from this, it is also considered a good source of Vitamin D. Vitamin D is replenished in the body by its regular use.
Quantity– About 210 to 250 IU (international unit) of vitamin D is present in 100 grams of cod liver oil.
There are many options for non-veg eaters to get vitamin D, but for pure vegetarian people, the amount of vitamin D foods is quite limited. In such a situation, they can use serials to fill this gap. Please tell that different grains are available in the market nowadays (eg: wheat, maize, millet). Therefore, if you select it to meet vitamin D deficiency, then check the information given about the ingredients on its packet. See the amount of vitamin D in the cereal you are choosing.
Quantity- Normally, between 50 and 100 IU (international unit) of vitamin D is available in serials. So it would be better if you select only the serials with 100 IU.
The use of soy products (eg: tofu, soy milk, and soy yogurt) can also prove to be very beneficial to meet vitamin D deficiency. It is believed that they are rich in protein. For this reason, vitamin D is also present in them. Vegetarian people can overcome vitamin D deficiency by using these products. Soy products can contain vitamin D in the range of 80 to 200 IU (international units). This quantity can vary according to different products.
Oysters can also be used as a better alternative to vitamin D. The reason is that calcium, iron, potassium, and sodium along with vitamin D are also found in abundance in it, Therefore, using it as vitamin D foods can prove to be very beneficial vitamin D is believed to be up to 250 IU (international unit) in two normal servings of oysters.
As mentioned earlier in the article, vitamin D is found in a good amount of milk. At the same time, its quantity is also found in yogurt made from milk. The special thing is that curd has more capacity to meet the deficiency of this particular vitamin than milk. For this reason, it can be used as a source of vitamin D.
Quantity– In general, about 170 grams of curd can contain 80 to 200 IU (international unit) of vitamin D.
Butter contains calcium, iron, magnesium, zinc, and sodium along with vitamins A, B, E and K. At the same time, it is also confirmed through another research that it also has good amount of Vitamin D. Therefore, it can be said that the use of butter can also fulfill the deficiency of vitamin D in the body.
Quantity– About 60 IU (International Unit) of Vitamin D is found in 100 grams of butter.
Beef liver is rich in calcium, iron, magnesium, and phosphorus along with vitamins A, B, C, K, and E. In addition, vitamin D is also found in it, For this reason, it can be believed that vitamin D is also supplied with essential nutrients in those who use beef liver. Therefore, it is counted as a source of vitamin D.
Quantity– About 48 IU (international unit) of vitamin D is available in 100 grams of beef liver.
Ricotta cheese can also be used to fill vitamin D deficiency. It contains calcium, iron, magnesium, potassium, and zinc as well as vitamins A, B, K, E, and D, For this reason, its use can reduce the risks from vitamin D deficiency to a great extent.
Quantity– Vitamin D can be replenished up to about 10 IU (international units) by consuming 100 grams of ricotta cheese.
Salami is used to dry meat, especially with pork meats. It contains calcium, iron, magnesium, phosphorus as well as vitamins A, B, E, and D. Therefore, it can be used as a source of vitamin D.
Quantity– Vitamin D is available for about 36 IU (International Unit) in 100 grams of salami.
You can also use shrimp fish counted in c-food to meet vitamin D deficiency. It is also rich in vitamins A and D along with calcium, iron, sodium. For this reason, it can be said that the consumption of shrimp can be effective in eliminating the problems caused by vitamin D deficiency
Quantity– About 150 IU (international unit) of vitamin D is found in 100 grams of shrimp.
You can also use Margarine to complete vitamin D deficiency. It contains vitamins A, B, C, E, K and D along with calcium, magnesium, potassium, and phosphorus. The special thing is that it is an artificially prepared butter. Therefore, vitamin D is found in high amounts in it. For this reason, it can prove to be a good alternative to complete the deficiency of this vitamin Quantity– tell about 429 IU (International Unit) Vitamin D is found in 100 grams of Margarine.
You can use sour cream to give the snacks a different flavor at breakfast. It contains protein, calcium, magnesium, phosphorus along with vitamins A, B, C and D. Due to which it can also be used to compensate for vitamin D deficiency
Only about 10 IU (international unit) of vitamin D is available in 100 grams of sour cream.
In the case of supplements, there are many vitamin D tablets and capsules in the market, which claim that their use can fulfill vitamin D deficiency in the body. Explain that vitamin D-3 is consumed the most as a supplement. It is available in the supplements available in the market as cholecalciferol, alfacalcidol (alfacalcidol) and calcitriol. You should consult your doctor once before using any supplement, as some side effects of its consumption may also be seen.
Quantity– Talk about the amount of vitamin D-3 in supplements, it is 51.1 percent in tablet and 35.2 percent in capsules
Due to Lack of Vitamin-D in the body
- Not getting enough sunlight can be the main reason for vitamin D deficiency.
- Relying on pure vegetarianism may also be a reason for vitamin D deficiency.
- Dark skin can also be a major reason. It is believed that due to having dark skin, vitamin D cannot be absorbed or delayed by sunlight.
- It may also be deficient in the body due to liver or kidney failure.
- The body may not be able to activate vitamin D due to the consumption of a particular medicine.
Symptoms of Vitamin-D Deficiency
- Frequent pain in bones or persistence.
- Myalgia (joint and muscle pain).
- Excessive weakness or feeling of fatigue.
- How much vitamin D do you need?
- Children from birth to 12 months require about 400 IU (International Unit) of Vitamin D.
- About 600 IU (International Unit) is required between one year and 71 years of age.
- After crossing the age of 71 years, the body needs about 800 IU (International Unit) of Vitamin D.
Vitamin-D deficiency diseases in the body
- Due to a lack of vitamin D, bones start to weaken, which increases the risk of osteoporosis (bone being weak and flexible).
- Due to its deficiency in children, there is a risk of serious diseases like rickets (softening of bones). At the same time, there is a risk of osteomalacia (softening of bones) from its deficiency in adults.
- In many cases, its deficiency affects BP, sugar, and cancer as well as the immunity of the body.
Side Effect of taking too much vitamin-D
- Its intake in high amounts is known as vitamin D toxicity. Due to this, side effects such as nausea, vomiting, irregular appetite, constipation, weakness, and weight gain can be seen.
- Excess intake of this can cause many problems related to the kidney.
- Excessive intake of it may increase calcium levels in the blood, causing an increased risk of hypercalcemia (confusion, disorientation, and problems with heartbeat).