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Learn about the risks of Vitamin D deficiency, what causes it, what common sources are, and what you can do to maintain healthy levels!
Vitamins are nutrients that our body cannot produce so we get them from a variety of sources like foods and supplements.
Vitamin D is a different story. So, what exactly is vitamin D?
Vitamin D is a fat-soluble vitamin. It is an essential nutrient that helps absorb calcium necessary in building and maintaining healthy bones and teeth. Additionally, it promotes a healthy immune and nervous system.
Vitamin D also helps prevent diabetes by regulating insulin levels and it also supports respiratory health.
Vitamin D comes in two forms. One form is D2 which comes from plants and is usually added as a vitamin-fortifier to food. The second form is D3 and it is produced by our skin when we are exposed to the sun.
According to studies, Vitamin D3 is more beneficial to our health than Vitamin D2. Our body can easily absorb it and it is more effective at boosting immune systems.
Some food and supplements can also supply us with vitamin D. Food sources of vitamin D include fortified milk, cheese, cereals, egg yolks, salmon, cod liver and mushrooms.
Let’s take a look at some signs and symptoms of how vitamin D deficiency can impact your health.
Do you experience bone and back pain? These could be signs that you have insufficient vitamin D levels present in your blood.
Researchers discovered that those with insufficient levels of vitamin D commonly experience back pain, including severe back pain that hinders them from performing daily tasks.
Others experience bone pain in the legs, joints, and ribs.
Fatigue or tiredness can have a damaging impact on our well-being. There are many reasons why we may feel tired.
Lifestyle is the most common cause of fatigue. Another is poor nutrition, which leads to vitamin deficiency, including vitamin D deficiency.
A study discovered that people who complained of fatigue had low levels of vitamin D.
If we often catch a cold or flu, our immune system is weak. Insufficient vitamin levels, including vitamin D, could very well be the reason why we are constantly battling illness.
Vitamin D is an essential factor in maintaining a strong immune system because it combats bacteria and disease-causing viruses.
Vitamin D helps cells become strong and healthy so that we can fight off infections.
A poor mood and low energy level may also be a symptom of insufficient vitamin D levels.
One type of depression, connected with changes in seasons is the Seasonal Affective Disorder. Most of those who suffer from SAD start experiencing symptoms during autumn which persist until winter.
Commonly, symptoms disappear when the weather becomes warmer and sunny in the spring and summer months.
Some studies discovered that increasing the amount of vitamin D levels in blood aids in improving mood. This may be beneficial to those who experience the winter blues.
Proper nutrition promotes wound healing. A wound can not correctly heal if there is a lack of vitamins and minerals in the body.
Our immune systems use this antimicrobial peptide to battle wound infections to promote faster healing.
The most common contributing factors for hair loss is stress and aging.
Lack of vitamin D has also been associated with alopecia. Alopecia is an autoimmune disease that causes bald areas on the scalp or a complete loss of all body hair.
One vital function of vitamin D is to activate new and old hair follicles. When there is insufficient vitamin D in our system, old hair may start shedding and new hair can not grow.
Our major muscles are found in the hips, butt, and legs.
People with insufficient vitamin D levels experience muscle pain in different parts of the body, but especially in the leg muscles.
Researchers found that those who have more lean muscles and muscle mass also have higher levels of active vitamin D. With this evidence, vitamin D may help increase muscle strength.
Older adults, middle-aged, or older women experiencing menopause or postmenopause have low bone mineral density.
Bone density is the measurement of how compact and how heavy our bones are.
Many people who are diagnosed with osteoporosis or bone loss think that they need more calcium, but in actuality, they need more vitamin D.
Vitamin D is essential in calcium absorption and bone building.
If we do not create enough bone mass, we may have a higher risk of developing brittle bones that could easily break.
Sunshine is one of the natural sources of vitamin D. It stimulates our body to produce vitamin D. This is why vitamin D is often referred to as the sunshine vitamin.
Vitamin D is also present in foods such as fish, liver oil, dairy products, and fortified grain products.
Salmon, tuna, and mackerel are popular fatty fish that contain large amounts of vitamin D.
Herring, a small fish, is a good source of vitamin D as well. It may be canned, smoked, pickled, or eaten raw.
Canned sardines and canned tuna are also a common source of vitamin D. They are usually cheaper than fresh fish. These are popular choices for people who are always on the go.
If you dislike eating fish, cod liver oil is a good alternative. Cod liver oil comes in the form of a supplement.
Eggs are convenient and easy sources of vitamin D. They are popular in many dishes and dessert recipes.
It should be noted that you must consume the whole egg - not just the whites. The yolk is where the vitamin D comes from.
Tasty mushrooms are excellent sources of vitamin D.
Similar to the human body, mushrooms produce vitamin D when exposed to sunlight.
If we want to get higher benefits of vitamin D from mushrooms, we can slice them and dry them under the sun.
Cow’s milk, cheese, and yogurt taste delicious. These are natural sources of calcium, phosphorus, and riboflavin.
They are also fortified with vitamin D. These combinations of nutrients give us a lot of health benefits such as healthy bones and teeth.
Most sources of vitamin D come from animal products.
Soy milk, which is a plant-based milk, is a good substitute. It is usually fortified with nutrients found in cow’s milk and vitamin D.
This is an excellent choice for vegans and vegetarians who are at a high risk of vitamin D deficiency.
Many people are lactose intolerant or have a milk allergy. For these people, vitamin D fortified orange juice is a great option.
On top of vitamin D, orange juice is packed with vitamin C that promotes a strong immune system.
Fortified cereals and oatmeal can still be a great source of vitamin D, although they provide less vitamin D than the natural sources listed above.
In addition to vitamin D, they contain dietary fiber which promotes a healthy gut.
They are convenient choices for a healthy and easy breakfast to jump-start a busy day.
As we get older, our organs diminish their capacity.
Our kidneys play a major role in making vitamin D useful to our bodies. The kidneys of older adults have a lower ability to convert vitamin D into its active form.
Some studies revealed that older people with darker skin are more at risk of vitamin D insufficiency.
High levels of melanin, which causes skin pigmentation, decreases the ability of the skin to produce vitamin D.
Many of us work indoors from sun up to sun down. Others work during the night and sleep during the day.
Some of us wear clothes that cover most parts of the body.
Living in highly urbanized cities also limits our sun exposure because skyscrapers in big cities block sunlight.
We cannot meet the daily suggested intake of vitamin D or vitamin D3 if we are relying on getting it solely from food. In addition, there are other factors that limit us from getting it from sun exposure as well.
During these tough times of the COVID-19 Pandemic, we may be at risk of vitamin D deficiency while ordered to stay at home.
Taking a vitamin D supplement such as YEOUTH Vitamin D3 Liquid is an excellent alternative to ensure that we are getting a sufficient amount of vitamin D to boost our immune system.
Yeouth Vitamin D3 Liquid enhances the absorption of nutrients and minerals to promote healthy bones and muscles and supercharge the immune system.
You get value for your money as one bottle of Yeouth Vitamin D3 Liquid can provide you with a three month supply of premium Vitamin D in its active form when used and stored as directed.
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The new season brings in a lot of changes in the environment that can significantly affect our skin. There are common skin problems that usually occur during autumn because of lower humidity levels and colder temperatures.
Serums are usually formulated with the most active skincare ingredients, this make serums effective at improving skin tone, providing extra protection against outside stressors, and treating skin that exhibit signs of aging. Most serums are lightweight making them absorb quickly and deeper into the skin.
