If you ignore the sun, have milk allergies, or follow a strict vegan diet, then you may be at risk for lack of vitamin D.1
Vitamin D controls the absorption of the calcium and phosphorus, increases the immunity and it is crucial for bone, skin, teeth, muscles and mental health.
This vitamin will lower the risk of development of bacterial infections, viral infections, heart diseases and multiple sclerosis.
Research think that vitamin D can play a big role in preventing and treating number of diseases, including type 1 and type 2 diabetes, hypertension, glucose intolerance, and multiple sclerosis.
A lot of people have vitamin D deficiency, but they do not know that. If you have any of these symptoms, check your vitamin D levels and see if you are lack of vitamin D.
Bones and muscles weakness
As we mentioned, vitamin D is very important for the bones, teeth and muscles. So if you feel weakness in these body parts, then it may be a sign that you lack this vitamin.
Sadness and depression
Women with lack of vitamin D may feel sad or depressed.
Sensitivity to pain
Low levels of vitamin D can cause chronic pain.
A common symptom of vitamin D absence is reddening, bleeding and swelling of the gums.
High blood pressure
Not enough intake of vitamin D can cause high blood pressure. Vitamin D is very important for your heart.
Sleepiness and chronic fatigue
If you feel that you don’t have enough energy throughout the day, check your levels of vitamin D.
The presence of vitamin D can affect the production of serotonin, the hormone that has an effect on our mood.
Low physical endurance
If athletes don’t have enough vitamin D, they will not have enough energy, so they may have low performance.
Obesity or being overweight
The fat cells of the body are collecting the vitamin D. Because of that obese or overweight people need more vitamin D.
People who suffer from celiac, non-celiac, Crohn’s sensitivity to gluten and with bowel sicknesses can’t absorb fats normally. These people don’t have enough vitamin D.
An early sign of lacking of vitamin D is head sweating is.
Vitamin D can reduce the occurrence of allergies. People who lack this vitamin are prone to allergies.
So how can you get your D safely?
Vitamin D and the Sun
Vitamin D is a sunshine vitamin so the sun will offer you enough of this vitamin. Age, time of year, usage of sunscreen, skin color, and time of the day are all factors that decide how much sun exposure the person needs.
If you use sunscreen your skin cannot absorb enough vitamin D. Stay in the sun for 15 minutes without sunscreen. If your skin is won’t have skin burns, extend the sun exposure to half an hour minutes daily.
Foods Rich in Vitamin D
Vitamin D can be found naturally in only several food products. But, because many people lack this vitamin, we have more foods with the presence of vitamin D.
Foods with natural sources of vitamin D:
Food with enriched sources of vitamin D:
You have to get enough vitamin K, if you are trying to get enough vitamin D. Increase this vitamin levels with sun exposure, eating foods with vitamin D and taking some add-ons. If you buy supplements, read carefully the substances they have. They can have damaging substances together with the useful vitamin D.