🌞 Vitamin D Deficiency

 

🌞 Vitamin D Deficiency

Vitamin D is a fat-soluble vitamin that helps the body absorb calcium and phosphorus, which are vital for strong bones, teeth, muscles, and immunity.

Causes of Deficiency

• Inadequate sunlight exposure

• Darker skin tone (reduces vitamin D synthesis)

• Poor diet low in vitamin D

• Certain medical conditions (kidney, liver, digestive disorders)

• Aging (skin becomes less efficient in making vitamin D)

Symptoms of Deficiency

• Bone pain, joint pain

• Muscle weakness, cramps

• Fatigue and low energy

• Frequent infections (weak immunity)

• Slow wound healing

• In children → Rickets (soft, deformed bones)

• In adults → Osteomalacia / Osteoporosis (brittle bones, fractures)

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🥗 Foods That Contain Vitamin D

Unlike Vitamin A, Vitamin D is found in fewer foods – sunlight remains the best natural source.

Animal Sources (Vitamin D3 – Cholecalciferol)

• Fatty fish (salmon, tuna, sardines, mackerel)

• Cod liver oil

• Egg yolks

• Beef liver

• Cheese

• Butter

Fortified Foods (many countries add vitamin D to foods)

• Fortified milk & yogurt

• Fortified cereals

• Fortified orange juice

• Fortified plant-based milks (soy, almond, oat milk)

Other

• Mushrooms (especially UV-exposed mushrooms → provide Vitamin D2)

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✅ Quick Tip:

• Vitamin D3 (animal source) is more effective than Vitamin D2 (plant source) at raising blood vitamin D levels.

• Take Vitamin D foods with healthy fats (like olive oil, nuts, ghee) for better absorption.