Vitamin D deficiency has become very common among all age groups now. We have become familiar with the term because of the milk advertisements we keep seeing on television. The actual importance of this nutrient is not realized till a prescription for lab test is recommended.
Miraculous Benefits of this Nutrient
- Improves bone health by aiding calcium absorption
- Improves brain and cognitive health
- Helps in managing Type 2 Diabetes
- Definitely an amazing immunity booster
- Helps with women having PCOS or Hormonal Imbalance
Some Common Symptoms
- Frequently getting sick or getting infections
- Complaining of constant fatigue and tiredness even after resting properly
- Back pain and knee pain
- Depression, anxiety and irritability
- Delayed recovery after getting sick
- Hair loss
Vitamin D Rich Foods
Some of the best sources of vitamin D are as follows,
The above mentioned food items may not be an ideal choice for people having heart problem, blood pressure or for those wanting to lose weight. These people can fulfill their requirement with the help of supplements. A doctor or dietitian should recommend a prescription for the correct dosage.
A 20 minute exposure to Sun is actually beneficial for you as it helps activate the nutrient and makes it into a more stable form that is readily absorbed by the body
Interesting Vitamin D Rich Meals
If you are a healthy individual who is at no risk of any disease, following meals are not only vitamin D rich but they also make up for a healthy diet
Breakfast
- Bran/multigrain bread
- 1 cheese omelette
- 1 cup tea/milk (optional)
Lunch
- 2-3 ounce grilled fish
- 1 cup sauteed vegetable salad
- 1 cup mint Raita
Snack
- A glass of smoothie with crushed almond + walnut
Dinner
- 1 chapatti
- 1/2 cup mince meat
- 1 cup vegetable salad
Dessert
- Egg pudding
Lab Tests & Recommended Allowance
For adults, the recommendation lies between 400 IU to 700 IU. This range may vary for pregnant and lactating mothers.
As for the test, it can really determine if the level of vit D in your body is too high or too low. The test is commonly known as 25-OH test and it costs somewhat around 2000 – 3500 PKR.
