Vitamin D

Vitamin D: What is the right time to sunbathe in winter, know why vitamin D is important

Fitness Health Health Lifestyle

70 to 90 percent of the people in the country are suffering from a vitamin D deficiency. The deficiency of this essential vitamin can be known based on specific symptoms. The good thing is that winter is the best time to supply the vitamin. Know from Swati Gaur that it is an essential element in our body to keep teeth, bones and muscles strong. This vitamin is responsible for transporting the calcium present in the body to the bones.

A healthy person needs about 37.5 to 50 mcg of vitamin D daily. While growing, children need at least 25 mcg daily. It is a nutrient that dissolves in fat. It contains vitamins D1, D2 and D3. Sunlight is the primary source of this vitamin. As soon as the skin comes in contact with the sun, it starts producing it on its own. Its primary function is to absorb calcium and phosphorus and transport them to different body parts. Vitamin D also keeps our immune system strong.

What are the symptoms of Vitamin D deficiency ?

Weak bones
Vitamin D deficiency increases the risk of bone fractures due to a minor injury because the body’s supply of calcium is not sufficient. Decreased bone density causes constant pain in the body. This causes the bones to become soft (osteomalacia) and friable (osteoporosis).

Depression
Symptoms of depression can also appear when there is a deficiency of vitamin in the body. When this happens, mood swings, hopelessness, feeling lonely or irritable start.

Hair fall and dry skin
One of the main functions of Vitamin-D is to keep hair thick, silky and soft. Due to its deficiency, hair starts falling rapidly. Dryness or excessive itching of the skin is also a symptom.

Trouble healing
If a minor injury or wound takes a long time to heal, it is considered a symptom of diabetes, but it can also happen due to its deficiency. This vitamin helps the body fight various infections and reduce inflammation.

Some other symptoms
Vitamin-D levels are less than usual in people who smoke heavily and people with liver or kidney disease. Apart from this, dryness, numbness or loss of taste in the mouth also indicate its deficiency.

Symptoms in children
Vitamin-D deficiency in children increases the risk of developing a disease called rickets, in which the bones of the feet become soft and twisted.

Take care of overdose

Due to the deficiency of Vitamin-D, calcium does not remain in the body and bones start becoming weak, but due to its excess, calcium accumulates more in the body. This can block blood flow in the arteries, due to which the risk of heart attack and brain stroke increases. Consume only after asking the doctor.

How to fill the gap
There is also an increased risk of pneumonia, viral and lung infections due to lack of vitamin-D in the body. Therefore, it is necessary to sit in the sun for at least 15 to 20 minutes daily. The sunlight is of different intensity in each season. In summer, it is beneficial to take morning sunlight, while in winter one can enjoy the sun till late afternoon.

How’s the diet
In addition to sunlight, vitamin D is also found in many foods. As for soybeans, spinach, cabbage, white bean pods, okra, cheese, oranges, eggs, salmon and fish called sardines are also significant sources of vitamin D.