7 signs that may indicate vitamin D deficiency
Vitamin D is a nutrient our body needs to build and maintain healthy bones.. This is because your body can absorb calcium, an important component of bones, when vitamin D is present. Vitamin D also regulates many other functions in cells in your body. Its anti-inflammatory, antioxidant and neuroprotective properties also support a healthy immune system, nerve function and brain function.
The body needs vitamin D to perform many functions and to prevent many problems, but sometimes the supply of the vitamin may decrease. What are the most serious symptoms of vitamin D deficiency?
There are many symptoms that can occur if there is a lack of vitamin D in the body, but serious symptoms of vitamin D deficiency include:
The most serious symptoms of vitamin D deficiency
1. Bone pain and inflammation
Vitamin D plays a major role in bone and muscle function and may have an anti-inflammatory effect. A deficiency can cause low bone mass and easy falls and fractures.
Vitamin D deficiency is one of the factors that increases the risk of inflammatory diseases such as rheumatoid arthritis, and may increase the severity of the condition, as it can cause osteoporosis and bone fracture.
2. Memory disorders
One of the most serious symptoms of vitamin D deficiency is problems with mental abilities. Its deficiency causes effects on thinking, behavior, and memory, thus affecting daily life. Vitamin D deficiency is linked to the risk of dementia in the elderly.
Alzheimer's disease is considered the most common form of dementia, and it is one of the diseases that poses a risk to the person who suffers from it.
3. Sexual problems
Vitamin D deficiency can be linked to sexual problems, as it may cause severe erectile dysfunction in men, due to narrowing and hardening of the arteries resulting from vitamin D deficiency.
Achieving a good erection requires that the arteries function well because they are responsible for supplying the penis with blood, and therefore a deficiency of vitamin D can lead to erectile dysfunction.
4. Brain problems
A deficiency of vitamin D in the body may increase the risk of developing some brain problems such as multiple sclerosis.
In this case, the immune system attacks a part of the brain responsible for isolating and protecting nerve cells, which leads to disturbances in communication between the brain and the rest of the body, and can lead to permanent nerve damage.
Vitamin D deficiency can also increase the risk of schizophrenia, which is a severe brain disorder that causes many health problems, such as: hallucinations, incoherent speech, and difficulty concentrating or paying attention.
5. Heart disease
A serious symptom of vitamin D deficiency in the body is an increased incidence of heart disease, such as: heart attacks, congestive heart failure, peripheral arterial disease, and strokes.
It may also be considered a risk factor for conditions associated with cardiovascular disease such as high blood pressure and diabetes.
6. Increased chances of infection and inflammation
Low levels of vitamin D in the body are associated with increased chances of infection and inflammation, as the immune response decreases, which increases the possibility of respiratory diseases. A deficiency of this vitamin may cause worsening allergy symptoms and asthma attacks for people who suffer from chest allergies, and this is one of the most serious symptoms of deficiency. Vitamin D.
On the other hand, the chances of infection and inflammation decrease if vitamin D levels are maintained in the body, as it enhances the health of the immune system.
Important information
Vitamin D can be obtained from sunlight, and it is also available in some foods, such as fatty fish and dairy, but it is difficult to obtain from diet alone. The doctor may prescribe vitamin D supplements to enhance its levels in the body.
What to eat when there is a vitamin D deficiency?
The sun's ultraviolet rays
The primary source of vitamin D is the sun's ultraviolet rays; It provides the body with the highest percentage of it in the form of vitamin D3, which is made through a chemical reaction that breaks down the steroid called 7-Dehydrocholesterol (in English: 7-Dehydrocholesterol) in the layers of the skin.Despite the abundance of sunlight most days of the year, some people may need other alternative sources, especially in the winter months when the sun is not strong. Some cases in which the effectiveness of vitamin D synthesis in the skin decreases include the following:
1. Correct use of sunscreen.
High melanin pigment in the skin, and this can usually be observed in people with dark skin, as melanin pigment acts as a natural protectant.
3. Aging, which is accompanied by a decrease in 7-dehydrocholesterol levels and skin changes, in addition to older people staying indoors for the majority of their time.
Food sources of vitamin D
Some foods naturally contain a percentage of vitamin D, and the best food sources of vitamin D are the following:
Milk: Milk: is a good source of vitamin D. One cup of whole milk provides 124 international units of vitamin D, which is equivalent to 15.5% of the recommended daily dose. While one cup of regular, unsweetened almond milk provides 199 international units of vitamin D, or 24.9% of the recommended daily dose, in addition to providing good amounts of vitamin E and calcium.
Mushrooms: Mushrooms are the only non-animal source of vitamin D, and are distinguished by their ability to automatically synthesize vitamin D, like humans, when exposed to ultraviolet rays. Each cup of morel mushrooms, a type of wild mushroom, provides 136 international units of vitamin D, which is equivalent to 17% of the recommended daily dose.
Cod liver oil: Cod liver oil is known for containing many nutrients, such as vitamin D, vitamin A, and omega-3 fatty acids. 1 tablespoon of it provides 1,360 international units of vitamin D, which is equivalent to 227% of the recommended daily dose.Beef liver: Each approximately 113 grams of beef liver provides the body with 55.4 international units of vitamin D, which is equivalent to 9% of the recommended daily dose, in addition to being a major source of vitamin B12, copper, zinc, phosphorus, and magnesium.
Egg yolks: Eggs, especially the yolks, are a great source of proteins and provide many important nutrients, such as selenium, vitamin D, B12, phosphorus, and riboflavin. One large boiled egg provides 43.5 international units of vitamin D, which is equivalent to 5.4% of the recommended daily dose.
Fish: Fish are dietary sources of vitamin D, which vary in their content depending on their type, including:
Mackerel: Mackerel contains a high percentage of proteins, omega-3 fatty acids, and micronutrients, in exchange for a low amount of calories. Each approximately 85 grams of mackerel provides 547 international units of vitamin D, which is equivalent to 91% of the recommended daily dose.
Sardines: Sardines contain a high percentage of proteins and healthy fats that are beneficial for the heart, in addition to vitamin D, vitamin B12, selenium, and phosphorus. Each 92-gram can of sardines preserved in oil provides 178 international units of vitamin D, which is equivalent to 30% of the recommended daily dose.
- orange juice.
- Some types of cereals, including rice crispy cereal, wheat bran, and oats.
- cows milk.
- Soy milk.
-Dairy products.
In conclusion
Vitamin D plays many essential roles in the body, so it's important to get the recommended daily requirement. Sources of vitamin D include natural foods, fortified foods, or nutritional supplements available in pharmacies, which differ from each other in the amount of vitamin D they provide. For this reason, you should consult a doctor to find out the most appropriate vitamin D supplement.
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