In a Sunlit country,why should we be Vitamin D deficient ?

In a Sunlit country,why should we be Vitamin D deficient ?

By Shalini Singhal  on: 19 March 2015
Rate this: 
 4.6 Rating  based on 35 Reviews


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.


 Related Blogs:
7 Easy- to- Make Indian Beverages to Warm you up this Winter
17 December 2014
#Winters bother me more than summers. Like me, there are many who aren't fond of the nippy winter season but everyone's game when it comes to hot , delicious, soothing beverages                              I call these #HotBeverages  ' WINTER WONDERS'. While some dread going to work in the chilly winter mornings,others complain about the cold,windy, freezing nights.Few things are as soothing as a warm, spiced beverage on winter day. Whether you are dining out, are at work or simply hanging at home, a warm drink always hits the spot. These beverages are not only healthy but  will help raise metabolism in the winter months.Those looking at a #weight loss or #fitness regime this season would benefit with regular consumption of these.   Let these 'WINTER WONDERS' help you throught the cold months...   Tea ( 'Chai' in Hindi)                    Tea has been a favourite winter beverage in India for centuries. Essentially a  blend  black tea brewed with spices and milk,  a cup of #Chai gives a wonderful sense of warmth and has a soothing effect.There are endless recipes and every house hold has their favorite spice mix. Tea has so many healing properties being rich in antioxidants and black tea has been linked to a lower prevalence of type 2 diabetes. Not only does TEA #DESTRESS you, it is #HEALTHY and GOOD for your #SKIN.    Green Tea ( Hari Chai/ Herbal tea)                  #GreenTea can do all sorts of amazing  things, from lowering #bloodpressure and #cholesterol to preventing #arthritis.  #Antioxidants in Green Tea May Lower Your Risk of Various Types of Cancer and  has been shown to increase fat burning and boost the metabolic rate besides improving brain function.  So in order to feel better, lose weight and lower your risk of chronic diseases, you might want to consider making green tea a regular part of your life. Green tea is the considered to be the healthiest beverage on the planet.    Vegetable Soup ( Sabziyon ka Shorba)                      Nothing beats the winter chill like a steaming bowl of soup / shorba. It offers plenty of health benefits as any and every vegetable can go into making a Shorba. Tomato Shorba is one among the aromatic, flavorful and delectable soups which is liked by one and all especially the vegetarians. It has a tangy flavor and has a wonderful smell of ripe tomatoes and fresh herbs and spices. It is healthy, nutritious and tastes great with toasted croutons. Tomato shorba is loaded with healthy compounds especially Lycopene. A homemade tomato shorba is healthier, cheaper and delicious to taste. Besides, you can prepare a shorba out of beetroot,carrot,mix vegetables,etc   KAHWA- The Kashmiri Tea                 The tea has many therapeutic properties, health benefits and is the easiest, tastiest, fastest way to push away lethargy in winters. Jammu & Kashmir and other northern parts of India, have their traditional tea called Kahwa. Tea made with Kahwa tea leaves is said to warm the body. It is caffeine free,is a fat burner and digestive drink that improves concentration and fights stress.This drink energizes and is particularly beneficial in the cold winter night. It helps to relieve headache and maintain fluid level in the body.It is an excellent anti-oxidant too. You can easily get Kahwa tea in good grocery stores, and all supermarkets. Recipe is very simple and can be made with normal tea leaves also to give a different flavour to the otherwise common regular tea. Cloves, cinnamon and ginger - the 3 ingredients used is this recipe mixed with Kashmiri green tea and flavoured with cardamom is what helps you relieve headache and maintain fluid levels too. Kashmiri green tea is available at most food stores and selected provision stores.   RAABDI – Rajasthani hot drink                       Raabdi is the most perfect drink for this cold weather. It is quite popular in Rajasthan in winters. Made with Bajre ka Atta and curd this warms you up the second you drink it. Bajra is very rich in nutrients also. It is a good source of calcium, vitamins, minerals and iron. It also helps in reducing cholesterol levels. It needs hardly any preparation time. You just mix everything and leave that to simmer on low flame while you do other works. You just have to keep on stirring in between to avoid lumps. For complete recipe please use this link     KESAR-BADAM DHOODH (Almond Saffron Milk)                         Advantages of Milk clubbed with the nutritious almonds and saffron make a highly desirable beverage in winters. Preferably to be had at breakfast time.When I was a small child and was coming down with a cold or the flu, my mother would serve me warm milk with saffron. Saffron contains many plants derived chemical compounds that are known to have antioxidant, disease preventing, and health promoting properties. Almonds are heart healthy, good for diabetics, keep brain functioning healthily and is good for bones & teeth.They also provide healthy fats and aid in weight loss. Milk is called a Complete food with high quality protein, is rich in calcium n riboflavin.One of the best ways to enrich your milk is to add almonds / kesar or both especially in winters     HALDI WALA DHOODH (Turmeric Milk )                                 Turmeric milk or Haldi wala doodh , prepared from turmeric and milk is Tridoshnashak as per Ayurveda and helps to pacify aggravated pitta, kapha and vaat. It is a home remedy in various health problems. Drinking turmeric milk helps to give relief in cold, cough, sore throat. Helps in allergies, and to have stronger bones. Also,gives relief in pain, inflammation, abdominal gas,etc. (Turmeric milk has many advantages and very beneficial for health but it should not be taken continuously for very long period. Also avoid eating anything an hour after drinking this milk.)   So, how about beginning or ending your day with such warm and soothing beverages to take your mind off the chill outside ? These are Tried and Tested beverages right from our Nani‛s- Daadi‛s kitchens. Go ahead friends. Take the winters head on.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                           .....................................................................Dr.Shalini Singhal      
Coconut Water- Nature's own Soft Drink
01 April 2016
COCONUT WATER - The Nature's Own Soft Drink      For more than 4,000 years, coconut water has been revered as a natural source of nutrition, wellness, beauty and hydration. Low in calories, naturally fat and cholesterol free, high in potassium, and super hydrating - these are just a few of the many benefits ascribed to latest health craze: coconut water. Also named as "Mother Nature%u2019s sports drink, Coconut water not only hydrates the body but is also claimed to help with a whole host of conditions, from hangovers to cancer and kidney stones.   What Is Coconut Water? Coconut water is the fluid that%u2019s found in the cavity of the coconut when you crack it open. It contains no fat and is very low in calories, about 50 calories for one cup, most of them from natural sugars. In addition to water and sugar, coconut water also contains some electrolytes and minerals such as potassium and magnesium. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit%u2019s centre that is tapped from young, green coconuts. Coconut Water as a Sports Drink Coconut water has less sugar than many sports drinks and much less sugar than sodas and some fruit juices. Plain coconut water could be a better choice for adults and kids looking for a beverage that is less sweet. But don%u2019t overdo it as  if you drink several in one day, the calories can add up quickly. Some Athletes Swear by  the benefits of coconut water as a Sports Drink. Professional tennis player John Isner says that coconut water  is super hydrating and prevents him cramping his feet even in severe hot and humid weather conditions. Coconut water may be better at replacing lost fluids than a sports drink or water -- as long as you enjoy the taste.Some are of the view that coconut water won%u2019t rehydrate the body unless you can drink plenty of it. Also,neither coconut water nor sports drinks contain enough sodium or carbs for the heavy perspirer. Supplement with a quick source of energy like a banana or some dry fruits provide nutrients to replenish your stores. Health Benefits It has few calories, less sodium, and good potassium than sports drinks. Ounce per ounce ( around 30 gms), most unflavored coconut water contains 5.45 calories, 1.3 grams sugar, 61 milligrams (mg) of potassium, and 5.45 mg of sodium Listed below are the amazing benefits of coconut water. Its said to help with: Muscle performance Energy Weight-loss Heart health Stress reduction Skin, hair & nail health Mental acuity Kidney cleansing Natural hang-over cure   Prevents dehydration  Coconut Water Hydrates the Body. Coconut water is a very refreshing drink to beat tropical summer thirst. The juice is packed with simple sugar, electrolytes, and minerals to replenish hydration levels within the body. Coconut Water controls vomiting & diarrhoea. Because of its high potassium and good sodium content, it restores electrolyte balance in the body. It is simply great in typhoid, cholera, diarrhoea and other gut related ailments. Wherever this is freely available at an affordable cost, it should be consumed.  Promotes heart health.  Being rich in potassium, coconut water, may help reduce the risk of hypertension and stroke.  Promotes kidney health. Diets high in potassium, magnesium, and fluids are thought to reduce the risk of kidney stones, so its not surprising that coconut water is reported to help prevent or resolve kidney stones. It  may help relieve Urinary Problems too. Fights aging Coconut water also contains compounds that seem to protect cells against aging and cancer. Research studies suggest that cytokinins (e.g., kinetin and trans-zeatin) in coconut water found to have significant anti-ageing, anti-carcinogenic, and anti-thrombotic (anti-clot formation) effects. Coconut Water Kills Intestinal Worms   Coconut water is also though to kill intestinal worms. More research on this is required though. It is a good between meal beverage. Fills you up with very few calories .It is also a very good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates. These vitamins are essential in the sense that the human body requires them from external sources to replenish. Its considered good for pregnant ladies as well. It is an Antibacterial in nature too   How to have coconut water  Enjoy the coconut drink without any additions.  Iced coconut water can be a refreshing drink.  Fresh water can be made special drink adding lemon slices, mint leaves, orange zest, etc.    Its gel-like meat (kernel) inside the young tender coconuts is very sweet and delicious.   Safety profile Coconut water is universally appealing drink. There are no known reactions of any sort notified so far drinking it. It is not only cherished in healthy but considered safe in pregnancy, infants as well as in many diseased conditions.    
Shalini Singhal

 View Profile

Chief Nutritionist in Delhi NCR, India 

Dr. Shalini Singhal (Dietician & Nutritionist in Dwarka, Delhi NCR, India) is a Doctorate and PG Gold Medalist in Nutrition, an eminent healthcare professional with over 20 years experience in Nutrition Solutions Industry. Dr. Shalini Singhal brings in expertise from the world's best,scientifically proven and WHO endorsed wellness programs from USA, Pritikin Longevity Centre and also from other reknowned slimming & fitness companies like VLCC Health Care Ltd. She has headed Pritikin India and VLCC Nutri Diet Clinic and other Wellness Projects and spearheaded R&D initiatives in the field for several years. She has extensive experience of handling people who desire to lose weight and who have other associated problems. Her endeavors are focussed towards providing the most advanced and scientifically proven diet therapy for weight & disease management.Dr. Shalini Singhal (Dietician & Nutritionist  in Dwarka, Delhi NCR, India) has been an Educator and Trainer for dieticians and nutritionists pan India. She has written and published several original and review articles in various national and international journals on health, diet & nutrition. She has been participating in various conferences and is the Panelist of Nutrition & Wellness Club of various public schools in New Delhi NCR, India. Dr. Shalini Singhal has been promoting lifestyle modification programs for health and wellness at various events in schools in Dwarka & Gurgaon, colleges, clubs and corporate houses.
Shalini Singhal
Dr. Shalini Singhal
Chief Nutritionist in Delhi NCR Register Now!
By using this website, you agree that we and our partners may set cookies for purposes such as customising content. I Agree