In India, 70-90% of people suffer from Vitamin D deficiency, the symptoms of which can include fatigue, pain in bones and teeth, slow wound healing, depression, and hair loss. Sunlight is the primary source, but eggs, salmon, cow's milk, yogurt, and orange juice also help in fulfilling Vitamin D requirements.
Symptoms of Vitamin D Deficiency: Vitamin D deficiency is a common problem in India, which can weaken bones, muscles, and immunity. Lack of prolonged sun exposure or an imbalanced diet can lead to symptoms like constant fatigue, bone and back pain, delayed wound healing, and mood swings. Health experts state that besides sunlight, egg yolk, salmon, cow's milk, yogurt, and orange juice can help meet the body's Vitamin D needs.
Why Vitamin D Deficiency is Common in India
According to a report, approximately 70 to 90 percent of people in India are affected by Vitamin D deficiency. Many people avoid sunlight or overuse sunscreen when going outdoors, due to which the body does not receive enough Vitamin D. Furthermore, dietary habits are also a major cause of this deficiency.
Symptoms of Vitamin D Deficiency
- Constant Fatigue
The most common symptom of Vitamin D deficiency is persistent fatigue. If the body feels tired despite getting good sleep and eating a balanced diet, it could be a sign of Vitamin D deficiency.
- Bone and Back Pain
Vitamin D is essential for the proper absorption of calcium in the body. In its deficiency, calcium cannot reach the bones, resulting in persistent bone and back pain. Often, people ignore this, attributing it to age or weakness, when it could be a clear indication of Vitamin D deficiency.
- Slow Wound Healing
If any injury or wound on the body heals slowly, it can also be a symptom of Vitamin D deficiency. When this nutrient is deficient, the body's ability to fight inflammation and infection decreases.
- Depression and Mood Swings
Low levels of Vitamin D also affect the brain. Many people suffer from depression, anxiety, or frequent mood swings. This problem is more commonly observed in individuals who get less sunlight. Spending time in gentle morning sunlight can help improve mood.
- Hair Loss
Vitamin D deficiency also impacts hair. Excessive hair fall or hair loss is not solely due to products but can also be linked to Vitamin D deficiency. This nutrient plays a vital role in promoting hair follicle growth.
Foods That Fulfil Vitamin D Deficiency
- Eggs
Eggs are a good source of protein and vitamins. Vitamin D is found especially in the egg yolk. Consuming one egg daily can provide about 5 percent of the body's Vitamin D requirement.
- Salmon Fish
Salmon fish is an excellent source of Vitamin D for non-vegetarians. Eating 100 grams of salmon fish can provide about 66 percent of the daily Vitamin D requirement. It is also rich in omega-3 fatty acids.
- Orange Juice
Orange juice is a good source of Vitamin D along with Vitamin C. Regularly drinking fresh orange juice can help overcome Vitamin D deficiency in the body. It is advisable to drink fresh, homemade juice rather than packaged juices.
- Cow's Milk
Milk contains both calcium and Vitamin D. Drinking cow's milk, in particular, provides the body with adequate amounts of Vitamin D. It is better to consume full-cream milk to ensure you receive the nutrients fully.
- Yogurt
If you do not like milk, you can consume yogurt. Yogurt also contains Vitamin D. Consuming it daily benefits the body. You can also include it in your diet in the form of lassi or buttermilk.
- Sunlight is Also Necessary
Besides food, sunlight is the easiest and most natural source of Vitamin D. Spending a little time daily in the gentle morning sunlight can provide the body with sufficient Vitamin D.
