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!

Vitamin D is a crucial vitamin that is soluble in fat. Vitamin D is essential for the growth of your bone and it ensures increased flow of calcium into your bloodstream by promoting the process of its absorption from the consumed food. Poor concentration of vitamin D may result in the development of rickets in children and osteoporosis in adults. Vitamin D is important in maintaining the immunity of your system; deficiency of vitamin D gives rise to a number of health problems including cardiac disorders, arthritis, hypertension, diabetes and even cancer.

Daily exposure to mild sunlight helps to synthesize Vitamin D in body. Dietary sources include milk, cod liver oils, fish, meat, fortified dairy and food products.

The most reliable way to diagnose the deficiency of vitamin D is through blood test; it is the most effective method of measuring the level of vitamin D in your blood. The following are some dominant symptoms of vitamin D deficiency:

Influenza: According to studies, vitamin D acts a guard against the attack of a number of respiratory infections which are widespread in children. Hence, lack of vitamin D in children is responsible for the development of various respiratory tract infections and diseases.
Depression and Schizophrenia: The root cause of depression and various other psychiatric disorders have been linked to deficiency in vitamin D. It is extremely important for expecting mothers to maintain a sufficient level of vitamin D in their body, during the gestation period to reduce the risk of delayed brain development and other mental ailments in the new born babies.
Cardiovascular disease: Cardiovascular ailments are more prevalent among people, who tend to suffer from vitamin D deficiency. Patients who suffer from cardiac discomfort have responded well to vitamin D treatment.
Asthma: Intake of vitamin D supplements reduces the severity and discomforts that are associated with asthma and have also shown considerable reduction in the occurrence of asthma attacks.
Periodontal disorders: Lack of vitamin D may result in the formation of numerous harmful bacteria in your mouth and may give rise to several oral discomforts in form of painful gum inflammation, bleeding and loss of tooth. Vitamin D aids in the formation of cathelicidins and defensins, which are effective in maintaining the overall oral health.
Cancer: Types of cancer including prostate cancer, breast cancer and colon cancer are linked with Vitamin D deficiency. Supplements of vitamin D are helpful in controlling the growth and development of breast cancer, especially the estrogen sensitive breast cancer.

Vitamin D Deficiency - 6 Signs That You are Suffering from it 

The question, "are vitamins vital" is in fact a rhetorical question, one that answers for itself. Vitamins are organic compounds and important nutrients, which are required by human beings in appropriate quantities. They provide a host of benefits, affecting metabolism, digestion as well as immunity and are imperative for the existence and survival of human beings. Few reasons that establish their importance are: 

1. Digestive system
The digestive system, like the rest of the body, requires important minerals and vitamins for proper functioning. Your body requires ample amount of vitamin B and vitamin C to improve and maintain digestive health. In fact, folate acid is required by the body to prevent you from an impending danger of colon cancer. At the same time, vitamin B is also responsible for breaking down the carbohydrates and converting them into energy. 

2. Boosting the immunity system and eyesight
The proper functioning of your physical and mental health requires a sound immune system. The invasion of diseases can be deterred and treated on its own, if you have a proper functioning immune system. Vitamin A, found in carrots, pepper and sweet potato is very crucial for boosting the immune system, at the same time it helps repairing the cornea and improving the eyesight. 

3. Improving the nervous system
Vitamin B12 found in beef liver and octopus is very important in strengthening and improving the nervous system. If there is a deficiency of this vitamin in your body, chances are you will suffer from depression, anemia and even a potential threat to your central nervous system.

4. Helps the heart and removes toxicity from the body
Among other advantages, vitamins are also responsible for maintaining the heart and preventing an accumulation of toxic substances in your body. Vitamin C, found primarily in fruits like oranges and lemons performs this function. 

5. Helps in losing weight
Certain food products like fish, chickpeas and chicken are rich in vitamin B6, which in turn help in boosting the metabolic rate and consequently in losing weight.

Are Vitamins Vital?

Vitamin D is one of the essential vitamins, with a significant role in bone health. People who are very careful about sun exposure and those who do not get enough natural sun tend to be worried about their bone health, and so go in for supplemental vitamin D.

This, however, can lead to excessive vitamin D in the body, a condition known as hypervitaminosis D. Excessive supplements are the main cause for this condition. In addition, some heart medications, prolonged antacid therapy, and oestrogen therapy also can lead to this condition.

A person requires about 600 IU per day and if a person gets natural sun exposure for about 15 minutes, that is sufficient for the body to make this amount of vitamin D. The issue is when there is too less of sun or too much of sun protection, when the body is not able to make this on its own and requires supplements.
Increased vitamin D leads to increased amount of calcium in the system, known as hypercalcemia, which can lead to serious effects on multiple organs including bones, kidneys, heart, and other tissues and organs.
Taking some amount of supplements on a regular basis does not lead to this condition. Having heart disease, kidney disease, or being on diuretics like thiazide increases the risk of developing hypervitaminosis D.
It is advisable to periodically monitor the levels of vitamin D in a person who is on supplements, especially if these conditions are also present.
If it is in the levels beyond the required amounts, reducing the dose of the supplements or even temporarily stopping it should be considered.
Adhering to a diet which is naturally rich in vitamin D is also a good alternative. Cod liver oil, cheese, fatty fishes like tuna and salmon, mushrooms, and fortified milk and yoghurt are good sources. There are also juices and other drinks available which are fortified with vitamin D.
Some of the most common general symptoms of vitamin D include weight loss, extreme fatigue, poor appetite, excessive thirst and urination, dehydration, constipation. Specific symptoms indicative of excess vitamin D include muscle weakness, high blood pressure, heart rhythm disorders.
In the long-term, it can also produce complications like kidney stones/damage/failure, excessive bone loss, calcification of arteries and other soft tissues
Heart rhythm disorders is another major problem that can be caused by taking increased amounts of vitamin D.
Vitamin D is naturally available, and getting 15 minutes of sun, especially in the morning, is one of the best ways to get your daily dose. It also has a mood-elevating effect, so soak up the sun.

Vitamin D - Can An Overdose Harm You?

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.

If you would like to consult with me privately, please click on 'consult'.
Related Tip: Why Drastic Deficiency of Vitamin D is Becoming Increasingly Common Among Urban Indian Youth?

3 Symptoms to Identify Vitamin D Deficiency

Before explaining how you can reverse the deficiency, it is important to know how vitamin D plays a pivotal role in your body. Well, this very vitamin is responsible for balancing the hormonal levels and ensuring the perfect functioning of your bones and brain. Also, vitamin D is indispensable for the proper functioning of your central nervous system. This is why people who are deficient display signs of anxiety, depression and, in severe cases, even suffer from bipolar disorder.

Apart from the neurological symptoms that the deficiency of vitamin D indicates, there are some physical symptoms as well that should not be overlooked either:

Arthritis
Irritable Bowel Syndrome
Adrenal fatigue
Chronic fatigue
Osteoporosis
Muscle soreness
Autoimmune disease
So, What Are The Causes Of Vitamin D Deficiency?

There are various reasons that lead to vitamin D deficiency. The most common ones are as follows:

It happens when you are a vegan and do not consume any animal-based products, as it is common in foods like fish, egg yolks, beef liver, and fortified milk.
You have limited exposure to sunlight, in such a case your body fails to make required vitamin D.
If you spend a lot of time indoors or live in the northern latitudes, or wear robes, you may become vitamin D deficient.
In case you have dark skin, it reduces your skin s ability to make vitamin D based on your exposure to sunlight. Aged adults having a dark skin tone are more likely to suffer from vitamin D deficiency.
How To Overcome Vitamin D Deficiency?

Get More Sun: 20-30 minutes of sunlight is all it takes for our bodies to produce enough Vitamin D to last us for a week, not everybody is able to enjoy the sun. 
Eat More Food Rich In Vitamin D: Just increase your intake of foods that are naturally rich in vitamin D, such as salmon, raw cheese, yogurt and egg yolk. And if you are vegetarian, go for mushrooms as they are also an excellent source of vitamin D.
Vitamin D Supplements: This is the fastest way to boost the vitamin D levels in your bloodstream, but it is advisable to consult a doctor before you begin your daily dose.
In case you have a concern or query you can always consult an expert & get answers to your questions!

Vitamin D Deficiency - Symptoms & Ways to Reverse it!

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