Learn the best way to compensate for vitamin D deficiency

Hosam al-Shakwiri’s books

Saturday, 08 July 2023 07:00 AM

Although some foods contain vitamin D, it cannot be absorbed or used by the body without the help of fats. So it is important to follow a proper diet. Here are some foods you can choose daily:

200-300 ml cup of milk

2 50g portions of oily fish such as salmon, mackerel and sardines

Serve with 30 grams of whole soybeans or dry beans like rajma and chana

1 egg yolk

While doctors recommend supplements and injections to increase vitamin D levels in the body, spending time in the sun is the best way to combat deficiency. Spend at least 15 minutes outside between 8 am and noon. Exercise or walk in light-colored clothing during this time to take full advantage of the sunlight.

Several factors contribute to vitamin D deficiency in adults. Inadequate sunlight is the main reason. Our sedentary lifestyle is another problem. People who are overweight and obese have been found to be more prone to vitamin D deficiency. Because vitamin D is a fat-soluble compound (that is, it dissolves only in fat and is stored in fat throughout the body), fat deposition in the body increases the need for vitamin D. Research also shows that people with darker skin are at a higher risk of pigmentation due to blocking the sun’s ability to stimulate vitamin D production. Using too much sunscreen can lead to a similar problem. Genetic conditions and other medical conditions such as liver and kidney disease can also cause deficiency.

Vitamin D strengthens the immune system and helps prevent diseases, especially respiratory infections. Therefore, a person deficient in this vitamin often gets sick. Other symptoms of vitamin D deficiency include fatigue, back pain, body aches, slow wound healing and poor hair health.