Days are getting shorter and we tend to adjust our schedule. We spend less time outside due to cold weather and lack of light but we don’t ask ourselves how will this affect our health. The truth is that due to lack of sunlight, our body doesn’t get that great Vitamin D directly. All these factors may lead to Vitamin D deficiency and you should seek for natural sources to replenish your vitamin D levels.
What’s the role of Vitamin D?
Almost all people know that vitamin D is extremely important in promoting healthy bones thanks to its role in the absorption of calcium. New studies point out that Vitamin D plays an important role in our health and having optimal levels for this vitamin will help our bodies stay clear of serious illnesses such as: type 1 diabetes, cancers of the breast, colon, prostate, ovaries and esophagus.
Vitamin D also helps stimulates your pancreas to make insulin and regulates our immune system. Other health benefits of having optimal vitamin D levels include regulating blood pressure and reducing the risk of developing multiple sclerosis in older women.
If there’s something we know for sure, Vitamin D plays and important role in strengthening our immune system, just what we need in these colder months.
What are the signs of Vitamin D Deficiency?
Vitamin D deficiency levels tend to rise in the colder seasons to the lack of sun exposure but it’s not limited to Autumn and Winter. You should always be on the lookout for the following symptoms and adjust your diet and lifestyle to replenish the vitamin D levels.
The bad part of vitamin D deficiency symptoms is that they can be easily mistaken with the autumn blues or mood changes. Here are some signs that you may develop a vitamin D deficiency:
- You feel “blue”. You probably don’t know this but our brain produces more serotonin when our body is exposed to sunlight.
- You’re overweight. If you’re obese or overweight, you’ll probably feel the symptoms of vitamin D deficiency since vitamin D is fat-soluble. The more fat, the more vitamin D you need.
- You feel muscle or bone pain. If this is something that occurs often, combined with fatigue, you should consider checking your vitamin D levels.
- You’re an older person. When we get older, our skin’s exposure to the sun doesn’t produce the same amount of vitamin D as it did when we were younger. If you combine this with the longer times spent indoors, you could end up having a vitamin d Deficiency.
Natural Sources To Fight Vitamin D Deficiency
The daily recommended daily allowance (RDA) in 2010 was of 600 IU (international units) for people between 1-70 years of age and pregnant or breastfeeding women and 800 IU for those older than 70 years. People who have certain illnesses have other recommended RDAs. Here are some natural sources so you can fight vitamin D deficiency.
Vitamin D Superfoods:
Salmon. Compared to other foods, Salmon has the the most vitamin D. Wild salmon has more than farmed salmon but the farmed version is easier to find. Half of salmon fillet has over 1,400 IU of vitamin D, more than you’d normally need.
Mackerel. As other oily fish, mackerel is a good source for vitamin D. Don’t forget to add a daily intake of low mercury fish to your diet so you can fight vitamin D deficiency since the vitamin D quantities seem to vary.
Mushrooms. Just like humans, mushrooms produce vitamin D when exposed to ultraviolet light but since they’re grown in the dark, most of them don’t contain the vitamin. You’ll have to search for vitamin D-rich mushrooms like Dole’s portobellos that have up to 400 IU per 3-ounce serving.
Other Vitamin D foods:
- Cod liver oil (warning: cod liver oil is rich in vitamin A; too much may be bad for you)
- Tuna canned in water
- Sardines canned in oil
- Milk or yogurt — regardless of whether it’s whole, nonfat, or reduced fat — fortified with vitamin D
- Beef or calf liver
- Egg yolks
Adopt a Healthy Lifestyle Routine.
The best strategy for our life is to adopt a healthy lifestyle routine.
This means take healthy foods, stay hydrated, follow a daily exercise plan and take necessary vitamins in consultation with the health practitioner.
Our philosophy is that prevention is the best approach for a healthy, positive and enriching life.
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