Tackling Vitamin -D Deficiency Through Lifestyle & Diet

Recent studies have revealed that 50-90% of Indians suffer from different levels of vitamin D deficiency. This awareness has driven the urban populations to wake up to this growing menace and do something about it.

But What? and How?

Vitamin D is called the ‘Sunshine Vitamin’ as the major source is the ultra violet(UV) rays present in the sun. When we expose our skin to the sun rays, the UV rays penetrate the skin and bring about synthesis of Vitamin D. Only 10-20% comes from the food we eat. Anything that interferes with the availability of UV on the skin will diminish the production of Vit D.

Factors responsible for Vitamin D deficiency

1. Insufficient sunshine exposure: Lack of sufficient exposure to sunshine. The modern life style promotes more of indoor activities.

2. Less melanin: Darker the skin colour (melanin), lesser the D-3 synthesis, so even when the sun rays are strong, absorption will be less.

3. Sun screen: The Sun screen lotion with a sun protection (SPF) of 15-20 absorbs majority of the UV rays. When it is applied on the skin UV rays penetration will get reduced.

4. Pollution: Atmospheric pollution reduces the availability of the UV rays on the earth.

5. Unfortified Food: Unfortunately very few foods naturally contain Vitamin D, so one has to depend on fortified foods and sunlight. In India fortification has not picked up in a big way.

What Vitamin D does in your body:

• Helps the body to absorb calcium necessary for bone formation..Vitamin D deficiency can reduce bone density and lead to rickets in children, osteomalacia ,osteoarthritis in adults.

• Besides playing a role in bone health, Vit D performs many metabolic functions in the body, controls cell growth and neuromuscular function, steady heart beat and immune activity.

• Vit D deficient population has a high risk of developing blood pressure, certain cancers, multiple sclerosis, obesity and high mortality. Some studies suggest its role in protecting against Alzheimer’s and Parkinson’s disease.

• Pregnant women need to monitor their blood Vit D levels as it can affect the bone health of the fetus.

Recommendations:

• 10-15 minutes of sunshine – 3 times a week (preferably between 11am-3pm). The sun needs to shine on your face, arms, back or legs (no sunscreen). (Caution : prolonged exposure for hours to sun without sunscreen can promote cancer.)

• Foods to be eaten : fish with high fat content eg salmon; whole eggs; fortified cereals, oils, milk, juices.

The best measure of Vit D status is checking the blood levels of a form known as 25-hydroxy Vitamin D. A level of 20-50 nanogram/ml is sufficient.

Over doses of Vit D should be avoided as it can be toxic. Being a fat soluble vitamin, if eaten in extra amount cannot pass out of the body through urine.

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