Vitamin D, also known as the ‘Sunshine Vitamin’ is one of the most essential vitamins needed by the human body. In fact, many researchers state that deficiency of vitamin D in the body can cause life-threatening consequences.
“Over 42 percent of Americans suffer from vitamin D deficiency, and 47 percent of pregnant women are severely deficient in this important vitamin. Their children tend to have weak bones that break easily, even during their childhood years. Many chronic illnesses are due to vitamin D deficiency, including osteoporosis, cancer, and depression. You cannot stop a vitamin D deficiency by taking supplements. Sunlight is the only real remedy. To make sufficient amounts of vitamin D, dark-skinned people need to spend at least two to three times longer in the sun than do Caucasians.” ~ Andreas Moritz, The Liver and Gallbladder Miracle Cleanse: An All-Natural, At-Home Flush to Purify and Rejuvenate Your Body.
I guess the aforementioned quote is more than enough to inform you as to why is vitamin D so important for our body, and why is it important for us to pay attention towards the prevention of vitamin D deficiency. Deficiency of this sunshine vitamin can cause severe or fatal health conditions.
In fact, studies also show that vitamin D can also help in prevention of chronic illnesses like diabetes and heart problems…, this means that if you are suffering from vitamin D deficiency, you are likely to have higher chances of developing these conditions. On the contrary, if you work on boosting the production of vitamin D in the body and preventing its deficiency, there are high chances for you to have a healthy mental and physical state.
How to Prevent Vitamin D Deficiency
The aforementioned quote sort of sums up the gist of this article in terms of what you need to do to prevent blocking the sunshine vitamin production in your body. The following points explain these points in details.
The ‘Sunshine’ Exposure
Now it has been told to us ever since we have been in our senses that exposure of skin to the Sun is always bad. Yes, the sun does contain harmful ultraviolet rays which can damage the skin, but it also consists of UVB rays which can boost the production of this vitamin in the body. Experts suggests that one should soak the Sun for at least 10-15 minutes, 3-4 times a week, when the UVB rays are at their highest, which is usually between 10:30 am to 2 pm. However, you will have to check with your local UV index through the weather department or local weather channel for the same, as the timings may vary depending upon your geographic location.
Don’t get ‘Addicted’ to Sunscreens!
You know that you need to go under the Sun and expose your skin to its rays. What is the first thing that you think of carrying when you plan to take a sunbath? Let me guess…, a sunscreen? This is something you must not at all apply on you if you want your body to produce adequate amount of vitamin D. Sources state that the usage of sunscreens can block the production of vitamin D up to 95%, which is a lot if you want to prevent yourself from vitamin D deficiency.
Eat Foods and Supplements for Vitamin D
Well, though the Sun is the natural source of boosting vitamin D production in the body, it is also subjective depending upon the weather and the climatic conditions. I mean how will you soak the Sun during winters? In this case, the vitamin D supplements and food sources would prove to be beneficial. Foods rich in vitamin D include eggs, cod liver oil, yogurt, margarines, tuna, and catfish. Although, nothing can beat the effectiveness of Sun in vitamin D production.
Monitor your Vitamin D levels Regularly
Vitamin D deficiency can be easily tracked with the help of a blood test known as 25 hydroxyvitamin D (25 (OH)D). The normal 25 (OH)D concentration should be more than 75 nmol/L or 30 ng/mL. For people who have the 25 (OH)D concentration within 50-75 nmol/L or 20-30 ng/mL, they are known to have insufficient vitamin D in the body. However, vitamin D deficiency is when the 25 (OH)D concentration is less than 50 nmol/L or less than 20 ng/mL.
Too much of anything is also bad…, you must have heard of this saying, and this stands true in the case of vitamin D as well! Vitamin D overdose can cause toxicity in the body which can cause fatigue, dehydration, vomiting, nervousness, muscle weakness and irritation. However, the point to be kept in mind is that vitamin D overdose doesn’t occur from exposure to sunlight or eating foods rich in vitamin D. On the contrary, consumption of vitamin D supplements can cause toxicity. Which is why experts emphasize again and again on the fact that the best and the most trusted source of vitamin D is nothing else but the Sun!