Exactly what nutrients the body requires and needs to stay healthy is often difficult to know. But most of us are suffering from a lack of vitamin D, especially during the winter months.
The body produces vitamin D when the skin is directly exposed to the sun, but we need to boost our intake of vitamin D in other ways during the winter and fall months, when the sun is not always abundant.
What is vitamin D deficiency?
Vitamin D gives our body so many advantages, helping to maintain a strong immune system and healthy bones. But we can not do it on our own, our body needs the sun to do so.
However, in the winter season, when the sun isn’t around as often as we want it to be, in other ways we need to get vitamin D. It can lead to a variety of serious health conditions if you don’t get enough.
Vitamin D deficiency – risk groups
According to the National Food Agency, there are a few groups of people that are at extra risk of vitamin D deficiency. These are:
All children under two years
Children and adults who do not eat fish or foods rich in vitamin D.
Children and adults who wear solid clothing or do not stay in the sun
Those over 75 years
Foods containing vitamin D
During the winter it is incredibly important to eat foods rich in vitamin D, as you may not have access to a ton of natural sunlight.
It’s been recommended that we have 10 to 20 micrograms of vitamin D per day but this depends on our age and exposure to the sun.
Foods that contain vitamin D include the following:
Fatty fish such as salmon, herring, mackerel and sardines.
Foods fortified with vitamin D, like some dairy products, orange juice, soy milk, and cereals.
Beef liver, Cheese, Egg yolks
Vitamin D deficiency symptoms
Your body will usually let you know that it doesn’t have enough vitamin D, and here are some of the signs that may indicate your body is deficient.
Muscle weakness – Bone and back pain – Breathing problems – Tiredness – Hair loss – Muscle pain – Weight gain – Bad moods -Anxiety – Irritability – Severe headaches – More frequent illness – Dizziness
