Vitamin D deficiency in winter: Sunlight is almost non-existent during the winter season. If sunlight falls on your skin on any day, then understand that you have got plenty of Vitamin D that day. People crave sunlight during the winter. However, except for the winter season, you will always see sunlight in the rest of the seasons in the country. In summer, the intense sun rays make people miserable. Despite this, one in four people in India is suffering from Vitamin D deficiency. After all, how can such people fulfill their Vitamin D requirement during the winter days? Here we tell you about some nutritious and Vitamin D rich foods, by consuming which you can overcome Vitamin D deficiency.

Currently, the entire country is experiencing a cold wave, lack of sunlight, and dense fog. Lack of sunlight prevents the body from getting the required amount of vitamin D. Therefore, it is crucial to consume foods rich in vitamin D. This will strengthen your bones, teeth, and muscles.

A vitamin D deficiency can lead to a lifeless and weak body. The effects of vitamin D deficiency are obvious. It can severely impact your bones, teeth, immunity, and muscles. Winters tend to exacerbate vata dosha. Vitamin D deficiency is also responsible for joint pain.

Vitamin D exists in the body in two forms: vitamin D-3 and vitamin D-2. Exposure to sunlight produces vitamin D-3. Vitamin D-2, on the other hand, can be obtained from foods and supplements.

According to experts, adults need 600 to 800 IU of vitamin D daily, while those over 60 need 800-1000 IU, pregnant women need 800-1000 IU, and children need 400 IU. When a person gets tested for vitamin D, it's crucial to have a blood level of 30 to 50 ng/ml. Anything lower than this indicates a vitamin D deficiency.

Although sunlight is the main source of vitamin D, proper vitamin D intake is not possible without it. However, if sunlight is insufficient, you can consume fortified foods to supplement your vitamin D needs. These foods contain minerals, vitamins, and other nutrients. Be sure to include fortified milk, cereals, almonds, and soy in your diet.

You can also overcome vitamin D deficiency by consuming mushrooms. Mushrooms are rich in vitamin D-2. To achieve this, instead of cooking them with spices, boil them and consume them as a salad. You can also shallow fry them with a little ghee, cumin seeds, and salt.

Additionally, you can take supplements as directed by your doctor. To address vitamin D deficiency, doctors recommend taking vitamin supplements weekly or monthly. This can also help address vitamin D deficiency.

You should consume milk and yogurt regularly. Both are rich in vitamin D. Consuming milk and yogurt strengthens bones and joints. Calcium is also essential along with vitamin D. Consuming them together provides double the benefits, as calcium increases the absorption of vitamin D.

 PC: News18