Vitamin D, the fat soluble vitamin important for Bone Health, Calcium & Phosphorus absorption is effective against multiple disorders. Deficiency of this vitamin leads to rickets in children and osteoporosis in adults and hence it is important to meet the daily requirement of this vitamin. As per a latest study Low vitamin D can make young women depressed
Why the deficiency
Irony is that in a country lit with bright sunlight right through the year, Vitamin D deficiency is being reported to be rapidly increasing both in Indian males & females.
It might be due to-
(1) lack of exposure to sun (being indoors and in ACs through the day ),
(2) pollution in the air,
(3) weather conditions for eg . cloud cover,
(4) excess pigments in our body which hinder its absorption or other factors affecting absorption.
Ponder how often we step out in the sun and even if we do,how much Sunscreen we apply to protect our skin from the tan !!
How can you meet your daily requirement
Interestingly this is the only vitamin that can be synthesized by the body on exposure to sunlight , so it is often called the SUNSHINE VITAMIN. The good news is that most people can get enough Vitamin D.However, if you don't spend enough time in the sun or if your body has trouble absorbing the vitamin, you may not get enough.
Sunlight spurs the body to make vitamin D and a small amount of sun exposure without sunscreen can do the trick. About 20-25 minutes of exposure is helpful.The sun is less likely to provide your daily needs at higher latitudes, in the winter, or if you're older or dark skinned (skin pigment blocks light and the process is less efficient with age). And very importantly Light through a glass window pane would not be effective.
Sunlight is the most important source of Vitamin D and its not very easy to get from the dietary sources
Among foods,Fatty fish like salmon,tuna,mackerel,Cod,herring,sardines are good sources.
Egg yolks also have vitamin D ,and its important to have whole eggs for it. Among meats, chicken breasts,pork n beef liver are also considered good sources.
You may also find many cereals,oils,butter, milk n milk products,orange juice,etc which have been fortified with Vitamin D.
Vitamin D is present in good amounts in some varieties of mushrooms such as white button, wild edible and chanterelle.
Besides,Vitamin D or Cholecalciferol supplements are required often to meet the requirement. Vitamin D supplements can help you get your proper daily dose.Too much vitamin D can be toxic,so talk to your doctor before choosing a dosage.