Signs of Vitamin D Deficiency And How to Fix it
Image Credit: Red meat, a vitamin D rich food. (Picture Courtesy: Pixabay)

Do you follow a vegan diet? Do you also shun the sun? If yes, you are most likely to be suffering from vitamin D deficiency. This sunshine nutrient is produced in your body when you expose it to sunlight. Certain food items also contain vitamin D.

A deficiency of this vitamin can give an invitation to various health issues like rickets, bone pain, muscle weakness, etc. Vitamin D plays a pivotal role in preventing and treating certain medical conditions like hypertension, diabetes, multiple sclerosis. You should ideally consume at least 400-800 IU every day of vitamin D in order to keep the level of this vitamin optimum in your blood. According to a study published in an Oxford journal named Age and Ageing, approximately 1 billion people globally suffer from a low level of vitamin D in their blood. This condition is characterized by frequent sickness, fatigue, back pain, depression, impaired wound healing, etc. 

How to Bid Farewell to Vitamin D Deficiency?

If you are suffering from any such symptom, immediately consult a doctor as you may be vitamin D deficient. Apart from taking supplements, you can frequently expose your body to sunlight so that your body can produce enough of this significant nutrient. Also, you can opt for vitamin D-rich food items. Some of them include the following:

Oily fishes

Fishes like sardines, mackerel, salmon, etc. are a great source of vitamin D. Do you know that just a 100 gram serving of salmon contains 988 IU of vitamin D? Also, the almost same quantity of sardines contains 177 IU of this vitamin. 

 Cod Liver Oil

This is a popular supplement of vitamin D, A, and omega-3 fatty acids. Notably, omega-3 fatty acids improve eye health, reduce symptoms of ADHD in children, fight depression and offer various other benefits too.

 Fortified Foods

If you are a vegetarian, you can opt for fortified cow milk, soy milk, orange juice, cereal, and oatmeal for boosting the level of vitamin D in your body.