Summer is here and there is nothing better than enjoying all the glorious sunshine that comes with it. But before you lather on the sun block, remember that the sun also brings that much needed Vitamin D that our body relies on for healthy bones, muscles and nerves. Vitamin D is an essential nutrient that unfortunately, most of us don’t get enough of. Vitamin D deficiency is considered a major public health concern across the globe.
Here are 7 signs and symptoms of a Vitamin D Deficiency:
· Getting sick or infected often
· Tiredness & Fatigue
· Bone and Back Pain
· Bone Loss
· Hair Loss
· Muscle Pain
The good new is that you can easily boost your vitamin D levels by getting more sun exposure, eating food rich in Vitamin D , and/or taking supplements.
While it’s vital to protect yourself from skin cancer by avoiding overexposure to sunlight, it takes very little unprotected sun exposure for your body to start producing vitamin D. Sources suggest that as few as 8–15 minutes of exposure is enough to make plenty of vitamin D for lighter-skinned individuals. Those with darker skin may need more time
Foods that are rich in Vitamin D include:
1.) Fatty fish such as Salmon, Cod Liver Oil, Tuna and Oysters.
2.) Eggs are a great source of Vitamin D especially the yolk, where the vitamins and minerals are found.
3.) Mushrooms are the only plant based source of Vitamin D
For many people, taking a vitamin D supplement may be the best way to ensure adequate intake. Vitamin D exists in two main biological forms — D2 and D3. Typically, D2 comes from plants and D3 from animals.
Research suggests that D3 may be significantly more effective at raising and maintaining overall vitamin D levels than D2, so look for a supplement with this form.
For most people, 1,000–4,000 IU is considered a safe daily dose for maintaining healthy levels.