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Vitamin D is essential for several body functions and 40 minutes of absorbing this from sunlight is a must
healthysoch
New Delhi, February 23, 2019:
A new study published in the Journal of Bone and Mineral Research confirms that vitamin D supplementation is less effective in the presence of obesity, and it uncovers a biological mechanism to explain this observation. It indicates that it may be more useful to treat vitamin D insufficiency in obese individuals with calcidiol rather than with other forms of vitamin D. Obesity reduces the ability of the liver to convert vitamin D into 25-hydroxyvitamin D.
A recent report by the ASSOCHAM Healthcare Committee has revealed that about 8 in 10 people in Delhi suffer from Vitamin D deficiency. Such a deficiency can cause chronic muscle pain, spasms, low energy levels, and depression. About 88% of Delhi’s population has a Vitamin D level that is less than normal. The need of the hour is to create awareness about the consequences of being deficient in this vitamin.
Speaking about this, Padma Shri Awardee, Dr KK Aggarwal, President, HCFI, said, “A deficiency of Vitamin D deficiency can lead to bone mineralization, and bone softening diseases such as rickets in children and osteomalacia and osteoporosis in adults. The prime reason for this deficiency among people in urban cities such as Delhi could be insufficiency or non-exposure to sunlight, staying in air-conditioned rooms for long hours during the day. Vitamin D deficiency has also been associated with metabolic syndrome, heart diseases and even fertility. Five to 30 minutes of sunlight twice a week to your face, arms, legs, or back without sunscreen will enable you to make enough of the vitamin. Food and sun exposure should suffice, but if not, get 2,000 IU of vitamin D daily from a supplement.”
The current vitamin D mantra is that 40 days in a year for at least 40 minutes. One should expose 40% of the body to the sunlight either after sunrise or just before sunset.
Adding further, Dr Aggarwal, who is also the Group Editor-in-Chief of IJCP, said, “Vitamin D2 ergocalciferol is found in food items and our body makes Vitamin D3 cholecalciferol in the presence of sunlight. While both are extremely important, if D2 can be obtained from food, even little exposure to sun can help the body produce D3.”
Some tips from HCFI
The following foods are good sources of Vitamin D.
- Cod liver oil This oil comes from the liver of the cod fish and is considered extremely healthy. It helps ease joint pains and can be taken in capsule form or oil form.
- MushroomsIf you love mushrooms, you are covered. Dried shitake mushrooms are a brilliant source of Vitamin D3 as well as Vitamin B. It is low in calorie and can be consumed daily.
- SalmonThis is another good source of D3, Omega 3 and protein.
- Sunflowers seeds This seed not only have Vitamin D3 but also comes with monounsaturated fats and protein.
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