8 Warning Signs of the Vitamin D Deficiency
You may not feel well, but when the sun is shining and it’s warm outside, you’re feeling pretty good about yourself. Those sun rays may actually be the source of your pleasant mood, as they produce something that your body needs, the Vitamin D.
It is formed in your body when it’s exposed to the sunlight, and the right consumption is vital for strong bones, teeth, and a healthy immune system.
How Does Vitamin D Benefit the Body?
Vitamin D is responsible for better absorption of calcium and phosphorus, and also helps improve your resistance to certain diseases. The vitamin D is the “sunshine vitamin” and is best produced when exposing your bare skin to sunshine. However, you can’t go always outside on a regular basis to catch those rays, and some climates and seasons, are not providing necessary sunlight. Fortunately, there are enough food sources you can get your vitamin D needs.
Here are Vitamin D Deficiency Symptoms:
1. Poor Immune System (always getting sick)
5. Bone Pain (and bone loss)
7. Slow Healing
8. Muscle Pain
9. Au Naturel! Natural Sources of Vitamin D
Many people in case of lacking certain vitamins, first predispose to turn to supplements, but better options are to be focused on the natural food sources. However, getting your vitamin D from natural food sources will not only provide you with the proper amount of vitamin, but it additionally gives your body a healthy dose of other beneficial vitamins, minerals, and antioxidants. This nutrient will keep your body healthy and protect you from diseases.
Take a look at some healthy, natural vitamin D food options:
A) Vitamin D-Rich Vegetables
– Mixed Vegetables
B) Vitamin D from Mushrooms
The best part of using mushrooms is that there are varieties, which means you are not limited to incorporate them into your diet:
– White Mushrooms – Per serving, every ounce of white mushrooms will give you 8 IU of vitamin D.
– Shiitake Mushrooms – four shiitake mushrooms provide 20 IU of vitamin D.
– Portobello Mushrooms – For every cup of diced Portobello mushrooms, your body consumes 384 IU of vitamin D.
C) Vitamin D-Rich Fruits
– Oranges – converting the orange into liquid form and concentrated, your body will consume 100 IU of vitamin D per cup.
D) Fish, Eggs, and Meat with Vitamin D
– Eggs are a very efficient way of getting your daily dose of vitamin D or you can add them to any meal of the day. One egg yolk provides 40 IU of vitamin D.
– By consuming at least 3.5 pounds of beef liver, your body is consuming 50 IU of vitamin D.
– Cod liver oil is one of the purest, more efficient sources of vitamin D. One tablespoon contains 1,300 IU of vitamin D
Vitamin D Recipes
Here you can find some recipes rich in vitamin D that you can try: Poached Salmon with Creamy Piccata Sauce
– 1 pound center-cut salmon fillet (4 portions)
– 2 teaspoons extra-virgin olive oil
– 1 cup dry white wine, divided
– 2 tablespoons lemon juice
– 1 large shallot, minced
– 1/4 cup reduced-fat sour cream
– 4 teaspoons capers, rinsed
– 1 tablespoon chopped fresh dill
– 1/4 teaspoon salt
1) Place the salmon in a large skillet and then add half a cup of wine, and enough water to cover the salmon.
2) Boil it over high heat and
3) Reducing the temperature to simmer, flip it over
4) Cook and cover both sides for 5 minutes each, then remove.
5) Heat the oil in a medium skillet over medium-high heat
6) Adding shallot, cook it, stirring, until fragrant (about 30 seconds)
7) Add the remaining half cup of wine
8) Boil it until slightly reduced, about 1 minute
9) Stir in capers and lemon juice and cook 1 minute more
10) Remove from the heat and stir in sour cream and salt.
Serves 4 per fillet
• 1 tablespoon hoisin sauce
• 1 tablespoon maple syrup
• 1/4 teaspoon coarsely ground black pepper
• 1 teaspoon Dijon mustard
• 2 (6-ounce) salmon fillets (about 1 inch thick)
1) Preheat the broiler
2) Put the first four ingredients in a bowl and stir with a whisk
3) Take the salmon and place it skin down on the broiler
4) Coat the salmon with the maple mixture you made before placing the salmon on the broiler
5) Broil the salmon for 12 minutes.
What Happens if I Take Too Much—or Too Little—Vitamin D?
Inadequate levels of vitamin D and a lack of sun exposure can lead to:
– Low blood levels of “calcidiol”
– Bone mineralization and bone damage (bone-softening disease, such as rickets for children and osteomalacia for adults)
Taking too many vitamin D supplements can lead to:
– Vitamin D toxicity
– High blood calcium levels, known as hypercalcemia
If hypercalcemia is not treated, it can cause excess deposits of calcium in soft tissues, and in other organs, including the kidneys and the heart. The result of this is severe pain in the organs and potential damage as well. Pregnant women, or women who are breastfeeding, should consult a doctor before taking vitamin D supplements.
– Cure Joy