In medical terms, it is one of the types of vitamins called calciferol, which is fat-soluble and stored in the liver and fatty tissue. Vitamin D, taken from the sun and from food, undergoes changes in the liver and kidney and turns into a more effective chemical.
Today's living conditions, working in closed environments, not performing enough outdoor activities, and malnutrition increase vitamin D deficiency. Vitamin D deficiency is a factor that affects all age groups and causes important health problems.
Symptoms of vitamin D deficiency can be listed as follows:
- General body pain
- Fatigue
- Difficulty in walking (balance problem)
- Bone pain
- Loss of strength
- Hair loss
- Headache
- Depression
- Changeable mood
- Insomnia
- Pain in joints and fingers
- Dark circles under eyes
- Excessive sweating
- Difficulty losing weight
- Constant feeling cold
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The most important source of vitamin D that the body needs is sunlight. 95% of the vitamin D required for the body is provided by ultraviolet rays in the sun, and the rest is provided by food. For this, the skin must be exposed to direct sunlight. Exposure to sunlight through clothing or behind windows is not effective in eliminating vitamin D deficiency. Likewise, sunscreens with an SPF of 20 or higher used while sunbathing also prevent the production of vitamin D in the skin. Since closed environments cause vitamin D deficiency, going outdoors becomes more important. The reason why vitamin D deficiency is seen at almost all ages is not getting enough sun exposure. Since long-term exposure to the noon sun can have negative effects, especially on hot summer days, it would be good to be exposed to sunlight in the morning and afternoon hours. Sunlight requirements may vary depending on people's skin color, age and sunbathing style. People with darker skin color need longer periods of sunlight, especially in winter months, in order for adequate vitamin D to be formed in the skin.
To avoid vitamin D deficiency in months or regions where there is little sun. It is necessary to add foods containing vitamin D to your diet and diet.
Foods containing vitamin D are:
- Fish types rich in oil (salmon, mackerel, tuna, sardines)
- Milk and dairy products
- Eggs< br /> - Natural fruit juices such as orange juice
- Chicken liver
- Fish oil
- Cereal products
- Nettle
- Parsley
Recently, food products with vitamin D additives have also been introduced to the market.
The level of vitamin D in the blood should be checked at least twice a year, and when low values are found, supplementation treatment should be started with the recommendation of a doctor.
Vitamin D deficiency has been associated with many diseases, including cancer, in recent years. It seems to contribute to the development of breast cancer in women.
People who experience an increase in the frequency of respiratory tract infections, especially during the winter months, should have their blood vitamin D levels checked and take supplements if necessary.
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