Recently, I received a call from my cousin informing me that she had severe pain in her heel and leg. When a blood test was conducted, it revealed that she had very low levels of Vitamin D. She wondered why she experienced the deficiency despite being exposed to sunshine. Can she opt for Vitamin D-rich foods instead of supplements or injections?
So here let’s explore about sunshine Vitamin, Vitamin D. Vitamin D also known as calciferol, is a fat-soluble Vitamin that is naturally present in a few foods and fortified in others. It is mainly obtained through dietary supplements. Our body naturally produces Vitamin D when the skin is directly exposed to ultraviolet (UV) rays from sunlight, which triggers vitamin D synthesis.
Why do we need it?
Vitamin D plays a crucial role in maintaining bone health and supporting various functions in the body. It aids in the absorption of calcium and phosphorus from the diet, which are essential for strong bones and teeth. Additionally, it is necessary for enhancing immunity, fighting against diseases like cancer, promoting cell growth, and reducing inflammation. Vitamin D may also regulate mood and reduce depression, particularly in women during the menstrual cycle and menopause. It prevents rickets in children and, in conjunction with calcium, helps protect older adults from osteoporosis.”
Vitamin D production and Cholesterol
Vitamin D is linked to Cholesterol because our skin cells require Cholesterol to produce Vitamin D from sunlight. However, we often restrict oil, ghee, and other fats in our diet due to the fear of increasing Cholesterol. It is important to remember that we need to reduce LDL Cholesterol, but not HDL Cholesterol. In the pursuit of a Cholesterol-free diet, we may unknowingly harm our bodies.
“Vitamin D3 is synthesised in our skin from 7-dehydrocholesterol following exposure to ultraviolet rays of the sun. Vitamin D obtained from sun exposure, foods, and supplements is initially biologically inactive and must undergo two hydroxylations in the body to become active. The first hydroxylation occurs in the liver, and the second hydroxylation primarily takes place in the kidneys. Therefore, any issues with the liver or kidneys may result in low Vitamin D levels.
Reasons for the deficiency
The reasons for Vitamin D deficiency include living in an area with high pollution, using sunscreen, spending most of your time indoors, residing in a big city where buildings block sunlight, having darker skin (which reduces the skin’s ability to absorb Vitamin D due to higher melanin levels), sitting indoors by a sunny window (as glass filters out the UVB rays necessary for Vitamin D synthesis), clothing choices that cover most of the body, and inadequate dietary intake of Vitamin D-rich foods.
Traditional Indian diets, especially vegetarian, often lack significant sources of vitamin D as it is primarily found in animal-based products. Obtaining sufficient Vitamin D from food alone is challenging since most foods contain low levels of Vitamin D.
Food sources of Vitamin D
Foods that contain Vitamin D include oily fish such as salmon, sardines, mackerel, and trout; red meat; liver and fish liver oil; egg yolks; foods fortified with Vitamin D such as most fat spreads, some breakfast cereals, and certain plant-based alternatives to milk (please check the labels for Vitamin D content); and infant formula that is supplemented with Vitamin D to ensure adequate intake for babies. However, it can be more challenging to obtain vitamin D from food if you follow a vegan or vegetarian diet since most of these food sources are derived from animals. Plant-based sources of Vitamin D include sun-exposed mushrooms and fortified foods like vegetable spreads, breakfast cereals, and plant-based dairy alternatives.
Deficiency Symptoms
The symptoms of Vitamin D deficiency in adults may include tiredness, aches, and pains; severe bone or muscle pain or weakness; stress fractures, especially in the legs, pelvis, and hips; fatigue; poor sleep quality; bone pain or achiness; depression or feelings of sadness; hair loss; muscle weakness; loss of appetite; increased susceptibility to illness; and pale skin.
Risk group
Babies, young children, older adults, individuals under certain medications, those with poor digestion, liver or kidney diseases, Crohn’s disease, overweight individuals, and pregnant and breastfeeding women are at greater risk of Vitamin D deficiency.
The best time to get sunrays is in the morning from 8.00 to 9.00 am, and it is advisable to avoid midday rays. The recommended exposure duration is 15 to 20 minutes.