VITAMIN DEFECIENCY VIT D3
Vitamin D From Sunlight
The best natural remedy for vitamin D deficiency is sun exposure. The skin produces vitamin D-3 when UV-B radiation from the sun stimulates a cholesterol-based compound called 7-dehydrocholesterol. The sun’s UV index must be greater than three for this chemical reaction to occur within the skin. Some regions of the world do not receive consistently high levels of UV-B radiation, which is a major contributing factor in vitamin D deficiency. Symptoms of deficiency begin with reduced immune function and can progress to bone malformations such as rickets, a childhood disease characterized by “soft bones” leading to bowed legs.
The U.S. Department of Agriculture recommends between 200 and 600 IU per day of vitamin D, depending on age. Not much sun exposure is needed to reach these levels; a naked, light-skinned person can produce up to 20,000 IU of vitamin D-3 in about 30 minutes under midday summer sunshine. Darker-skinned people produce much less vitamin D, as do people who wear sunscreen.
Vitamin B12, also known as Cobalamin or Cyanocobalamin, helps in formation of red blood cell and regulating the functions of nervous system. If the body has a shortage of this vitamin, it leads to pernicious anemia. B12 can only be found as eggs, milk, fish, meat, and liver.
It’s about what you eat
Mumbai-based nutritionist Pooja Singhania says the deficiency is marked by gradual but distinctive symptoms, and is born out of dietary habits. Non-vegetarian food (meat, eggs, fish), milk and dairy products are the only dietary sources of B12 for humans. Vegetarians are at a higher risk, say experts. Although milk and milk products are available to them to meet their B12 requirements, they don’t consume enough. Dr Naik suggests vegetarians consume four glasses of milk a day in the following ways: Drink one glass of milk, have a bowl of yoghurt along with lunch, down a glass of buttermilk around evening, and drink another glass of milk before bedtime