Vitamin D is an important vitamin required by our body for the absorption of calcium and phosphate in our body.

It is also required for the immune function and for regulation of insulin production.

Consequence of low vitamin D levels – 

It was found that 79% of total men and 75% of total women were deficient in Vitamin D in India. Low levels of vitamin D can lead to brittle bones, pain in the bones – osteomalacia and even deformities in the bone development of children deficient in vitamin D.

Symptoms associated with low levels of vitamin D include

• Fatigue
• Pain in bones
• Muscle weakness
• Disturbed sleep
• Loss of appetite
• Depression
• Lowered immunity
• Hair loss

Since vitamin D is involved in the metabolic process and also for maintaining our bones, it is important to ensure sufficient levels of vitamin D in blood.

The normal levels of vitamin D in blood is – 

Vegetarian food is a poor source of Vitamin D. It is mostly present in the animal source, fortified foods and more importantly, Sunlight.

Some of the ways of getting sufficient Vitamin D this summer – 

• Animal sources

If you are a non-vegetarian, the liver is an excellent source of vitamin D. Cod liver oil is a good source of Vitamin D. Including fatty fish 2-3 times a week can satisfy the vitamin D requirement.

Also fortified dairy like milk, curds and cheese are fair sources of vitamin D. 

• Plant sources

Plant sources are generally a poor source of Vitamin D but they also contribute a small amount to the total intake. Dark green leafy vegetables, fortified cereals, mushrooms etc.

• Sunlight

Vitamin D is called sunshine vitamin for a reason. It is the biggest source of Vitamin D, cheapest and easy to get!

It is difficult to get enough sun exposure during the months of winter and monsoon. However we can satisfy our needs during summer months where the sun is at its brightest giving the required rays for the synthesis of vitamin D in our body.

It has been recommended that we expose our skin (face, arms, legs) for 15-20 minutes between 11am – 3pm to the sunlight. However during summer just 8-10 minutes exposure is sufficient for our body to make sufficient Vitamin D.

However, a word of caution here, during summer months, the sun is at its peak and hence it is advised to not expose the skin for more than 10 minutes. More exposure can cause skin blisters in susceptible people or it can lead to skin cancers or burns.

Vitamin D is the most easy to get vitamin as it does not require any superfood, just a small amount of exposure to the sun’s rays.

It is important to get the blood level of vitamin D checked to correct any deficiency. Sever deficiency requires the use of supplements for a short duration of time as sunlight alone will be insufficient to treat the deficiency.