Health Healthy Diet

Vitamin D Diet | Deficiency Symptoms And Food Sources

If you have noticed around you many people are having a deficiency of vitamin D, The reason behind this is their modern lifestyle. If you have noticed that your grandparents don’t have a deficiency of vitamin d. Here we will get to know what is vitamin d it’s deficiency symptoms foods that can heal vitamin d and more about Vitamin D Diet So let’s see.


Vitamin D Diet

What Is Vitamin D:

Vitamin d is a very important growth factor of our body which is very necessary for proper growth of our bones, Like vitamin A, Vitamin K, and Vitamin E, Vitamin D also a fat soluble vitamin. This vitamin D also was known as the sunshine vitamin.

To absorb calcium in the body this vitamin plays an important role, There are two types of Vitamin D. Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). we can get vitamin D2 from food sources but Vitamin D3 we can get from sun rays.


Vitamin D Deficiency Causes:

There are several factors can cause a deficiency of vitamin d in the body like unhealthy eating, not getting proper sun exposure are main reasons that can cause a deficiency.

Vitamin D Deficiency Symptoms:
  • Pain in muscles and in bones
  • sweating on the head
  • Fatigue
  • Backpain
  • Stretchiness in muscles
  • Blood pressure gets increases
  • Insomnia (lack of sleep)
  • Weight gets increases (obesity)
  • Deficiency of vitamin d in children’s can cause rickets and in adults, it can lead osteomalacia.
  • weak immune system
  • Dementia
  • Depression


Vitamin D Levels In Blood:

When we went to the doctor they suggest a blood test, 25(OH) D is the best test to know the range of a vitamin in blood.

  • More deficiency: less than 20 ng/ml
  • Deficiency: between 20 ng/ml to 29 ng/ml
  • Normal range: between 30 ng/ml to 60 ng/ml
  • High vitamin d: more than 60 ng/ml


Main Sources Of Vitamin D:

Sun rays:

Sun rays are the best source of vitamin d. day time is good to take enough vitamin in the body,  it’s good to take sun rays on back for this you can go to the beach and take sufficient sun rays for vitamin d absorption but make sure if you are white skin then you can suffer from sunburn.

Vitamin D Diet:

Except for sun rays you can get vitamin D from milk and with other dairy products, fish, mushrooms, eggs also bread, soy milk, cottage cheese gives you a sufficient amount of vitamin d.


medicine for vitamin d is available in the market but you need to take the proper amount of medicines as directed by your physician. Too much dosage can increase calcium level in blood which can affect your bones, tissues and other body organs and can lead kidney stones, kidney failure, dehydration.


Vitamin D Diet pills

Other Food Sources Of Vitamin D:

  • Cod liver oil
  • Salmon (fish)
  • Tuna (fish)
  • Mackerel (fish)
  • Sardine (fish)
  • Raw milk
  • Eggs
  • Mushrooms
  • Fish eggs

Health Benefits Of Vitamin D:

#1. Help to get stronger bones.

#2. Plays an important to absorb calcium in the body.

#3. Helps to heal asthma.

#4 Improves immune system.

#5 Helps to reduce obesity.

#6 Decreases chances of cancer

#7 Beneficial For TB patients.

#8 Helps to keep your brain healthy.


Daily Requirements Of Vitamin D In Body:

# For newborn babies till 1 year: 400 IU per day

# In adults from 1 year to 70 years: 600 IU per day

# More than 70 years: 800 Iu per day

# in pregnant Women’s: 600 IU per day.


Vitamin D is very necessary for our body just make sure you are getting sufficient sun rays on your body. Taking pills and any other stuff it’s better to roam out of the house in morning for 10-20 minutes.

These Are Some Vitamin D Diet Tips It’s Deficiency Symptoms, And Food Sources I hope this will enough helpful for you.

Read More About Health>>>

Leave a Comment