When we start feeling mentally and physically exhausted, it is of utmost important to check Vitamin D level in the body. The deficiency of Vitamin D leads to many health disorder and it silently starts killing you day by day. Vitamin D is very much required for mental health and physical fitness.
Why Vitamin D for Mental & Physical fitness?
Vitamin D is a secosteroid (fat-soluble) that is responsible to absorb calcium, magnesium and other vitamins in the body. The other compounds of Vitamin D are Vitamin D2 (Calciferol) and Vitamin D3 (Cholecalciferol).
Basically, these are responsible for the absorption of calcium in the body and prevents rickets disease (usually found in children) and osteomalacia in men/women. The lack of Vitamin D leads to weakening bones and the disease which relates to Osteoporosis. When you do not take proper care of Vitamin D then at the later stage your bones get weak and fragile.
Vitamin D deficiency | Symptoms and Diseases
Vitamin D deficiency symptoms are very prominent and it causes so many major diseases in human. You do not feel refreshed all day. Its implications are visible when your body gets exhausted when you wake up in the morning. You feel irritated and the cognitive area gets ambiguity in expressing thoughts. Vitamin D deficiency is also termed as Hypervitaminosis D / Low Vitamin D.
The deficiency leads to many diseases like;
- You easily get infected and sick/ weak immune system.
- Feel fatigued and easily get tired.
- Body ache and back pain(most of the people feel pain calf muscle and pain in ankle)
- Depression, Stress and mood swing
- Bone loss / deformed bones
- Gradual hair loss
- Muscle pain / Cramp in muscle
- Less absorption of cholesterol
- Cardiovascular issues
Who are at higher risk of Vitamin D deficiency?
Due to changing lifestyle and irregular exercise or fewer physical activities people are at higher risk of Vitamin D deficiency.
- Those who are less exposed to sunlight. People who work in an air-conditioned office and wake up late in the morning.
- People who have dark skin color which has less potential to absorb sunlight.
- People who have osteoporosis
- Those who are suffering from chronic liver and kidney disease.
- Those who are suffering from hyperparathyroidism
- The breastfeeding mother should take care because the mother milk is a poor source of Vitamin D. The newborn baby needs approx 400 IU of Vitamin D each day.
- People who have undergone gastric bypass surgery should take the optimum amount of Vitamin D.
Where to get Vitamin D?
There are few foods which contain ample amount of Vitamin D:
- Fatty fish are a rich source of Vitamin D such as Salmon, Herring, Sardines, Tuna, Mackerel, Cod Liver Oil, Oysters, and Shrimp, etc. The yolk of Eggs is a rich source of Vitamin D.
- Beef Liver is also enriched by Vitamin D.
- Dairy products like chocolates etc.
- Soy Milk and Soy beverages.
- Cow’s Milk is also a good source of Vitamin D.
- Orange Juice
If you are vegan then the supplements of Vitamin D can be taken with Calcium for optimum absorption in the body. You should always spend a minimum of 30 minutes in sunlight in the early morning. If you get exposure to sunlight in the morning session your body gets the requisite amount of Vitamin D of that particular day. You feel energetic and work tirelessly the whole day. Daily work out in the morning is very important in balancing other vitamins and hormones for a healthy life.