3 symptoms to identify vitamin d deficiency

Vitamin d deficiency is caused when your body does not get enough exposure to the sun that is the primary source of vitamin d for your body. It is crucial for the health of your bones, skin and neurological system, therefore, its deficiency may lead to a number of problems and risks such as rickets, osteoporosis, multiple sclerosis etc.

Here is a list of four symptoms that can help you to identify if you suffer from a deficiency of vitamin d.

1. Bone pain and muscle weakness

Adults who suffer from a deficiency of vitamin d feel a lot of achiness and pain in the bones and muscles of their body. Also, they are troubled with joint stiffness and fatigue that lowers the overall quality of their life.

2. Fits of sadness and grief

Exposure to the sun (and hence, vitamin d) improves the level of the neurotransmitter serotonin in your body that is responsible for lifting your spirits. However, deficiency of vitamin d prevents you from having a more positive outlook towards life. So, another symptom that can help you identify that your body is deficient in vitamin d is that you've got a lot of blues.

3. A lot of head sweat

If your head sweats a lot, you can be assured that you suffer from an acute deficiency of vitamin d. Head sweating is another prominent symptom associated with vitamin d deficiency.

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Related Tip: Why Drastic Deficiency of Vitamin D is Becoming Increasingly Common Among Urban Indian Youth?

3 Symptoms to Identify Vitamin D Deficiency

Why drastic deficiency of vitamin d is becoming increasingly common among urban Indian youth?

On this women's day, let's understand why young Indians esp. Are women facing this unforeseen deficiency and resultant problems?

Vitamin d is unique because it can be made in the skin from exposure to sunlight. We get a really good amount of sunny days as opposed to many western and northern countries where vitamin d deficiency is ought to be common.

It is surprising that vitamin d deficiency is such a common problem in India nowadays that it finds prevalence among 70-100 percent of the general population in the country. More than 80.63 percent of 73 lakh Indian youth suffer from the deficiency of vitamin d. What's more shocking is that it can lead to a variety of health issues ranging from osteoporosis to diabetes. Without vitamin d, only 10-15% of dietary calcium and about 60% of phosphorus are absorbed - which would certainly lead to weaker bones. Vitamin d sufficiency enhances calcium and phosphorus absorption by 30-40% and 80%, respectively.

Vitamin d exists in two forms - vitamin d2 and d3. Uv rays from the sun hit the skin, and vitamin d3 is naturally synthesized, so it is the most 'natural' form. However, our bodies do not make vitamin d2, and most oil-rich fish such as salmon, mackerel, and herring and eggs contain vitamin d3.

Here are a few reasons why deficiency of vitamin d is becoming increasingly common among urban Indian youth.

1. Being always indoors

Our youth is never out in the sun because they are too occupied with their laptops or video games. Their lifestyle is such that it does not allow them to spend some good time out in the sun, which is a major source of vitamin d for the body. Technological advancement and cut-throat competition have made the youth forget the sun as a source of a healthy dose of vitamin d.

2. No milk, no fish

A lot of Indian youth follow a strictly vegetarian dietary regimen and they avoid milk very commonly. Vitamin d is found in foods like fish, egg yolks, fish liver oils etc. And not consuming them is a major reason why youth face vitamin d deficiency.

In fact certain, distinct symptoms can help you know if you're suffering from vitamin d deficiency or not.

You need to keep an eye out for these:

- excessive sweating without indulging in physical activities or being exposed to high temperatures

- sudden bouts of weakness for no apparent reason

- brittle bones that break easily

- chronic pain in your brains

- feeling of depression

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Related Tip: Do You Need Vitamin Supplements?

Why Drastic Deficiency of Vitamin D is Becoming Increasingly Common Among Urban Indian Youth?

The famous adage  an apple a day keeps the doctor away  has given apples a lot of popularity. If you are visiting someone who is ill, the safest fruit to take would be apples. It is also one of the first foods to be given to an infant. It is also known for its soothing effect on the stomach. Be it weight watchers or recovering patients, apple is what everybody reaches out to.

People, however, have developed a misconception that the peel of the apple contains chemicals and should be peeled off before consumption. Not many realize that the maximum benefits of an apple are realized only when it is eaten with the peel. 

Read on to know more about eating a whole apple versus a peeled one.

Fiber: If fruits are known for their fiber, then peeling the apple takes away more than half the fiber content from it. An apple with peel gives about 4 g of fiber, while without it gives about 1.5 to 2 g. That is almost 50%, which definitely is not worth throwing out.
Vitamins and minerals: Apples are considered good sources of potassium and vitamins like C and A. Same as fiber, more than half the benefits are lost if the peel is removed. Since potassium goes a long way in keeping the heart healthy, wouldn't it be great to reap those benefits?
Cancer-fighting agent: Apples contain triterpenoids, which are believed to either kill or control the growth of cancer cells. These again are concentrated in the peel, and peeling an apple takes away this benefit.
Fat burner: The skin of the apple contains ursolic acid, which helps in fighting obesity by burning more fat, and peeling it takes away the fat-burning benefits of an apple. This also helps in improving sugar and glucose levels and also aids weight loss.
Antioxidants: Apples contain a compound called quercetin which helps in controlling memory loss and dementia. This again is concentrated in the skin, which should, therefore, be retained. The bioactive substances including polyphenols and pectins are also lost when the peel is removed.
Eases breathing: The same quercetin also helps in easing breathing and improves lung function. This is especially important in people who have chronic lung issues like asthma.
One point of contention here is that most people peel the apple as it is not healthy and full of wax coating which gives it a fresh look. Organic apples are therefore preferred compared to the glossy ones. Further, you can dip your fruits in drinking water for 15-20 minutes to enjoy it without worrying about superficial add-on chemicals. When nicely washed, these apples are devoid of wax and also pack in all the required nutrients.

Quick tip for festivals 

Try to have a fruit smoothie made especially from unpeeled apple with little curd water and honey, avoid banana. It is a perfect way to boost your energy during festivities while keeping your calories in check.  So, go ahead and eat them to your heart s content. Remember to keep the peel on though! If you wish to discuss any specific problem, you can consult a Dietitian/Nutritionist.

Unpeeled Apples - 6 Reasons They Are Really Good For You!

Vitamins are essential micronutrients which the body requires, though in small amounts, for optimal health. These chemicals play a crucial role in keeping our body healthy and disease free.One such vitamin is vitamin K, which is essential for optimal blood clotting process, and also has multiple other benefits. More details about the functions, benefits and sources are listed below.

Functions/Benefits:

Vitamin K is actually a group of vitamins and has K1, K2, and K3. The functions and benefits accordingly will depend on the actual chemical being referred to.
These are fat soluble vitamins and therefore absorption is better when something fatty is eaten along with it
Vitamin K1 or phyloquilline reaches the liver and is essential for blood clotting. Reduced levels of vitamin K can lead to uncontrolled bleeding, but this is very rare in adults. Newborns can have this problem, and therefore, it is common to give them a one shot of vitamin K injection.
Vitamin K2 is produced by gut bacteria and reaches blood vessel walls and bones. It prevents hardening and calcification of arteries, which is the main cause of heart disease.
It helps in improving calcium and other mineral concentration in the bones and makes the matrix strong. It can be used in osteoporosis to reverse and control bone loss. It can also be used to heal fractured bones.
It slows the growth of cancer cells and can be used to stabilise cancer. It has been shown to improve multiple forms including hepatocellular, prostate, colon, and oral cancer.
It is beneficial in controlling Alzheimer s disease and improves memory loss in ageing people
It improves insulin action and therefore prolongs onset of type 2 diabetes
It has been shown to have antioxidant properties (as most other vitamins) and also helps in reducing toxin buildup
It is good for skin health and can help control bruising and dermatitis
Sources:
Vitamin K is found naturally in many foods and the daily dose required for an adult is about 120 to 150 mcg/day. Therefore supplementation is usually not required.
Leafy green vegetables including spinach, okra, cabbage, beans broccoli, and asparagus

Fermented foods like yoghurt
Soybean in all forms including medium cooked as well and Japanese diet uses boiled, fermented soybean called natto, which contains tremendous amount of vitamin K
Nuts, such as cashews, almonds, walnuts, are a good source
Strawberries, grapes, prunes, and apples 
Seafood such as salmon and shrimp contain good amount to control heart attack and stroke.
Meat (duck, beef, chicken, and lamb)
Supplements are to be avoided, especially in pregnant and/or nursing mothers and people with a history of stroke, heart disease, heart attack and blood clotting problems.

Vitamin K - Facts You Never Knew About It!

Vitamin C is a water soluble vitamin, which is essential for various functions and it is not produced or stored by the body, so it is important that the food contains adequate amount of it. It plays a vital role in heart, eyes, skin, and prenatal health and immunity. Long-term non-availability of vitamin C can lead to various symptoms, which though are not immediately threatening, can turn dangerous in the long run.

Bruised skin: Easy bruising is one of the early symptoms of vitamin C deficiency. There could be capillaries which appear superficial and have an increased tendency to bruise and bleed. There could also be unexplained reddish purple marks on the skin in people who have low levels of vitamin C.
Bleeding gums: Another major indicator of vitamin C deficiency is swollen gums that tend to bleed easily. This again is related to their role in collagen formation and if not identified and treated in the early phases, it can lead to severe gum inflammation, periodontal disease, and even loss of teeth.
Slow wound healing: Vitamin C has an important role to play in connective tissue formation, and if there is less of vitamin C in the body, collagen formation is delayed. This can lead to prolonged and delayed healing of wounds, even simple ones like cuts and bruises. The added role of vitamin C as an immune booster also leads to reduced healing when there is vitamin C deficiency.
Nosebleeds: Frequent unexplained nosebleeds is another sign of vitamin C deficiency. Reduced amounts of vitamin C make the capillaries fragile causing them to bleed easily.
Dry skin: While weather does determine if the skin is dry or normal, vitamin C also does. The decreased levels of collagen can lead to an unhealthy skin which can turn red and can be dry and can also lead to keratosis pilaris, which is an accumulation of melanin pigments in the skin. Good amounts of vitamin D helps as a good anti-ageing agent and reduces wrinkles and retains moisture. It also has sun protective effects and antioxidant properties.
Unexplained weight gain: Vitamin C plays a vital role in fat metabolism and therefore deficiency leads to weight accumulation, especially around the waist. It helps oxidise fat and so helps in weight regulation.
Lowered immunity: Vitamin C deficiency affects the body s susceptibility to infections, making it prone to more severe and frequent infections. People catching a common cold very frequently could be suffering from vitamin C deficiency.
Emotional health: Vitamin C is also a mood regulator, so inadequate amount can lead to depression. Try eating a juicy orange and see yourself feeling better!

Vitamin C - 8 Reasons Why Your Body Needs It!

Plums originally originated in the continent of Asia. They are the member of the plant Genus Prunus, which also consists of apricots, cherries, and almonds. One can t go wrong in adding plums in their diet. Plums have the qualities of being low in calories and they also enable you to meet your daily dose of vitamin A, vitamin C, and fiber needs. Some other amazing benefits of plums are :

Low in calorie content: Plums contain few calories as compared to its portion size, as they are low-energy foods containing 70 calories. There are just 70 calories in two plums of medium sizes. It has been suggested by CDC (Centre for Disease Control and Preventions) that when one includes more amounts of low-energy dense foods in their diet, it can help them to limit their total amount of calorie intake for controlling hunger and weight loss.
Good source of fiber: Plums are very good source of fiber. 2 grams of fiber can be found in two medium sized plums. In average, adults need about 20 to 30 grams of fiber in a day, where most people consume only around 15 grams of fiber. The fiber content in foods can help control hunger. Fiber also helps to add bulk to our stool. It helps to mitigate and prevent constipation. Fiber also has the power to prevent the risks of heart diseases by absorbing cholesterol from our blood stream.
Low glycemic index food: The calories in plum come from the carbohydrates in the form of sugar. In two medium sized plums, there is about 19 grams of carbs and about 16 grams of sugar. Although plums are high in sugar and carbohydrates, plums are low glycemic index food. The glycemic index helps to rank the foods that contain carbohydrate on how and by how much they affect blood sugar. Foods with a high glycemic index can cause a brisk rise in blood sugar. Whereas foods with low glycemic index cause a little bit of rising in blood sugar. And also people who eat too many of high glycemic index food has a high risk of diabetes and also heart disease according to the Harvard School of Public Health. Whereas eating low glycemic index foods helps to control diabetes and also helps in weight loss.
Good source of vitamin A: Eating two medium sized plums can provide about eight percent of a person s daily need of vitamin A or 400 international units. Vitamin A is essential for eye health, development and growth, immune health, reproduction, and bone health. Vitamin A is also known as a fat soluble vitamin.
Good source of vitamin C: It is an important water-soluble vitamin. We need a minimum intake of vitamin C in order to make collagen which also helps in healing of wounds and plums are rich in this nutrient.

Plums - 5 Health Benefits You Never Knew!

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