3 ways to overcome vitamin d deficiency
65-70% indians are vitamin d deficient.
Vitamin d's one of the most important roles is to keep your immune system strong, which in turn ensures the body is able to fight off the viruses and bacteria that cause illness. Low vitamin d levels may be a contributing factor, if you are falling sick often, especially with cold, flu and other respiratory tract infections.
Deficiency of vitamin d can also cause chronic fatigue, back pain, depression, impaired wound healing i. E slower recovery and bone loss
Chronic vitamin d deficiency can also leads to overweight and insulin resistance -diabetes, cardiovascular diseases and cancers.
Here are 3 ways to overcome vitamin d deficiency
20-30 minutes of sunlight can produce enough vitamin d to last for even a week. But in the city life getting sun kissed is not frequent activity. It will be good to take your workouts outdoors at twice a week or yoga on roof top, you could also cycle for 15 or 20 mins during your weekend leisure hours, if you have a balcony make it a habit to enjoy your tea or evening snacks in the balcony.
Uv light is strongest between 10 a. M. And 3 p. M. Avoid sunlight exposure at this time.
2. Have diet rich in vitamin d
Include salmon or egg yolk (dont discard yellow part of egg) or yogurt or raw cheese and mushrooms in your diet for sufficient vitamin d.
Sunflower seeds are also good source of vitamin d.
3. Vitamin d supplements
They are the fastest way to enhance vitamin d levels in the bloodstream, but it is advisable to consume only in consultation with a doctor to ensure you are choosing the right product and the correct daily dose recommendation.
The benefits of vitamin c: why your child needs it?
Vitamin c benefits in kids
Vitamin c has long been touted for its potential health benefits when battling a cold — i’m sure we’ve all been told to load up on it when we are sick. But did you know this vitamin is crucial for children’s good health and development? with winter and cold and flu season getting started, it’s important to know what vitamin c does and doesn’t help.
How vitamin c helps your body?
Vitamin c, also known as ascorbic acid, is a vitamin found in specific food sources, such as citrus fruits, berries, potatoes and peppers. You can also find vitamin c as a dietary supplement.
Vitamin c is important in the formation of:
Collagen, blood vessels, cartilage and muscle, and so it helps to maintains the integrity of many body tissues, including the skin.
Neurotransmitters, the chemicals that are important for signaling in the nervous system.
Carnitine, a chemical that supports the transport and breakdown of fatty acid to generate energy.
In addition, vitamin c is vital to the body’s maintenance of overall health, and is seen in high concentration in immune cells. This raises the possibility that vitamin c is an immune-boosting agent, although the mechanism isn’t clear.
The human body cannot form or produce vitamin c and so depends on outside sources. Plant sources, including tomatoes, peppers, broccoli and kiwi, are the best sources of vitamin c.
Vitamin c is also available as an oral supplement, but over-the-counter sources of vitamins have to be well-researched before taking them on a routine basis. If needed, enlist the help of your physician or pharmacist to choose the right supplement for you.
How to know if you have a vitamin c deficiency?
Diagnosis of vitamin c deficiency requires special blood tests, but the main condition caused by deficiency of vitamin c is known as scurvy, and it’s currently very rare. Scurvy was described by the ancient egyptians, and it was a leading cause of death during long ship voyages in the industrial revolution era.Since vitamin c is important for formation of collagen, symptoms of scurvy is related to improper deposition of collagen, the main structural protein found in skin and other connective tissues.
The clear benefit for optimizing intake of vitamin c is to prevent scurvy, especially in children at risk, like those who are malnourished, have limited dietary choices or are at risk for malabsorption.Much has been discussed on the benefit of vitamin c in preventing the common cold. This topic has been extensively researched, and all the evidence suggests vitamin c does not prevent or helps in treating the common cold.Though the research evidence is not overwhelming, there is some suggestion that vitamin c may reduce the duration of illness. However, vitamin c supplementation on a routine basis does not decrease the incidence or reduce the severity of a common cold.It’s on this basis that some physicians recommend vitamin c for the common cold, and given the safety profile and the low cost, it may be ok to take a short course of vitamin c during a cold – but this should be discussed with your physician.
The role of vitamin c in the treatment of rheumatological illness is still unclear. Similarly, using vitamin c in cancer management or prevention is not recommended. The role of vitamin c in prevention of cardiovascular illnesses also is not supported by good evidence.Overall, vitamin c is an essential nutrient, but overt deficiency is very rare in the united states. Vitamin c may have an immune-boosting effect, and appears to be safe to take as a supplement. And although the medical evidence is not overwhelming, this vitamin may help reduce duration of common cold.
If a parent chooses to give vitamin c to his or her child to reduce the duration of common cold, it’s recommended that they discuss this first with the child’s pediatrician.It’s ultimately not necessary, and not recommended, to take vitamin c on a daily basis during the winter months as a common cold preventative measure.
Vitamin b12 deficiency may lead to a reduction in healthy red blood cells (anaemia). The nervous system may also be affected. Diet or certain medical conditions may be the cause.
Symptoms are rare but can include fatigue, breathlessness, numbness, poor balance and memory trouble.
fatigue, breathlessness, numbness, poor balance and memory trouble.
Can have no symptoms, but people may experience:
Vitamins are extremely important for proper functioning of various body systems. Vitamin D3 plays a very crucial role in proper functioning of bones and joints. Deficiency of this vitamin is quite common but can be identified and managed easily. Read on to know more about its functions, causes of deficiency, symptoms, and management.
Function: Vitamin D3 is essential for the absorption of calcium from the food that is consumed. A decrease in the amount of vitamin D3 leads to poor calcium absorption, resulting in thin, soft, brittle bones.
Causes: Some of the possible causes of vitamin D3 deficiency (and ways to manage them) are listed below:
Reduced intake: People with a strict vegan diet may be consuming reduced amounts of this important chemical. Most natural food sources are animal based including fish, fish oils, fortified milk, egg yolks and beef liver.
Limited sun exposure: People who spend a lot of time indoors are likely to have this deficiency. People who wear sunscreen constantly, wear long robes for religious reasons, live in the polar areas, upper/lower hemispheres are all prone to vitamin D3 deficiency.
Darker complexion: The body’s ability to make vitamin D3 when exposed to the sun is reduced if there is more melanin in the skin.
Obesity: Vitamin D is extracted from the blood by fat cells and people with BMI of more than 30 have a vitamin deficiency.
Bone pain and aches: When there is less calcium getting incorporated into the bones, pains and aches leading to fatigue are common.
Depression: The areas of the brain that regulate mood contain vitamin D receptors, and low levels of this vitamin can lead to depression. They are also at higher risk of developing cognitive conditions like schizophrenia, Alzheimer’s and dementia.
Gut problems: Vitamin D is fat soluble and in people with stomach conditions like Crohn’s or IBD, the gut functioning is altered and so vitamin D absorption is reduced.
Increased risk of heart disease: Both the risk of developing heart disease and the severity of the disease went up considerably when there is vitamin D deficiency. This is given their role in controlling inflammation and improving immune function.
Lesser chances of surviving cancer: In patients with colorectal cancer, lymphoma, and breast cancer, increasing vitamin D levels improved cancer prognosis by 4%. The chances of developing prostate cancer are also increased in patients with vitamin D3 deficiency.
Management: Providing the required amounts of vitamin D3 through diet and supplements is the best way to manage this. Check with your doctor to know the optimal levels and plan for replacement accordingly.
Vitamin B12 Deficiency Anemia
What is vitamin B12 deficiency anemia?
Vitamin B12 deficiency anemia is a condition in which your body does not have enough healthy red blood cells, due to a lack (deficiency) of vitamin B12. This vitamin is needed to make red blood cells, which carry oxygen to all parts of your body. Without enough red blood cells, your tissues and organs don’t get enough oxygen. Without enough oxygen, your body can’t work as well.
Folic acid, also called folate, is another B vitamin. Anemias caused by a lack of vitamin B12 or a lack of folate are 2 types of megaloblastic anemia. With these types of anemia, the red blood cells don’t develop normally. They are very large. And they are shaped like an oval, not round like healthy red blood cells. This causes the bone marrow to make fewer red blood cells. In some cases the red blood cells die sooner than normal.
What causes vitamin B12 deficiency anemia?
Vitamin B12 deficiency anemia is more common in people whose families come from northern Europe. It is caused by one of the following:
The inability to make intrinsic factor may be caused by several things, such as:
Other types of megaloblastic anemia may be linked with type 1 diabetes, thyroid disease, and a family history of the disease.
The inability to make intrinsic factor may be the result of several factors, such as chronic gastritis, gastrectomy (removal of all or part of the stomach), or an autoimmune condition (the body attacks its own tissues). Other types of megaloblastic anemia may be associated with type 1 diabetes, thyroid disease, and a family history of the disease.
Who is at risk for vitamin B12 deficiency anemia?
Risk factors for vitamin B12 deficiency anemia include:
What are the symptoms of vitamin B12 deficiency anemia?
Each person’s symptoms may vary. Symptoms may include:
The symptoms of megaloblastic anemia may look like other blood conditions or health problems. Always see your healthcare provider for a diagnosis.
How is vitamin B12 deficiency anemia diagnosed?
This type of anemia is usually found during a medical exam through a routine blood test. Your healthcare provider will take your medical history and give you a physical exam.
Your provider may give you additional blood tests. You may also have other evaluation procedures, such as a bone marrow biopsy.
How is vitamin B12 deficiency anemia treated?
Your healthcare provider will figure out the best treatment for you based on:
Vitamin B12 deficiency anemia and folate deficiency anemia often occur together and can be hard to tell apart. Treatment may include vitamin B12 shots (injections) and folic acid pills.
Foods that are rich in folic acid include the following:
Foods that are rich in both folic acid and vitamin B12 include the following:
Taking folic acid by mouth is more effective than eating foods rich in folic acid. Vitamin B12 is not as well absorbed by mouth as per injection.
Living with vitamin B12 deficiency anemia
Depending on the cause of your vitamin B12 deficiency, you may need to take vitamin B12supplements for the rest of your life. These may be pills or shots. This may seem difficult. But it will let you live a normal life without symptoms.
If your deficiency is due to a restrictive diet, you may want to work with a nutritionist. He or she can help ensure that you get enough vitamin B12 and other vitamins. Tell your healthcare provider about any symptoms and follow your treatment plan.
Key points about vitamin B12 deficiency anemia
With this condition, your body does not have enough healthy red blood cells, due to a lack (deficiency) of vitamin B
Vitamin d is important for bones, muscles and overall health. It is made in our bodies through a series of processes that start when our skin is exposed to the sun's ultraviolet (UV) radiation.
Here are some tips to help you get enough vitamin d.
Take a balanced approach to sun exposure. Uv radiation from the sun is the best natural source of vitamin d, but too much sun exposure can increase your risk of skin cancer.
Speak to your doctor if you are at risk of low vitamin d. You might be at risk of low vitamin d if you have naturally very dark skin, get little or no sun exposure, have a medical condition that affects vitamin d metabolism or take certain medications (for example, those that increase the breakdown of vitamin d). Breastfed babies who fall into the above categories, or have mothers with low vitamin d, can also be at risk.