Food Eng. Oguz Yildirim

What Are the Symptoms of Vitamin D Deficiency?

Are you aware that you are experiencing symptoms of vitamin D deficiency without realizing it? What kind of a question is this? Don't say that because many of us are deficient in vitamin D without realizing it. In addition, if we do not get enough vitamin D, which is good for preventing even cancer, we may face serious diseases in the future. So what are the symptoms and causes of vitamin D deficiency? Which foods contain the most vitamin D? Let's examine it together.

Symptoms of low vitamin D
Vitamin D deficiency symptoms

What Are the Symptoms of Vitamin D Deficiency?

Low vitamin D does not show any symptoms in many people, but it poses a risk to our health even if it does not show any symptoms. If you are experiencing conditions such as fatigue, bone pain, weakness, mood lability (depression), muscle pain, constant chills, and dark circles under your eyes, there is a high probability of vitamin D deficiency.

If vitamin D values ​​are low and you do not take this into account, it may cause some diseases in the long run. So, when we look at which diseases are caused by missing vitamin D, researches osteoporosis (bone loss) shows that osteomalacia (bone softening) can lead to diseases such as heart and diabetes. In addition, if vitamin D is deficient during infancy or childhood, it may predispose to growth retardation and rickets.

When there is insufficient vitamin D intake, some symptoms appear in the body. The most common symptoms of vitamin D deficiency are:

  • weak immune system
  • sleep problem or disorder
  • Constant fatigue and weakness during the day
  • Obesity
  • lack of concentration
  • Frequent chills
  • Muscle weakness
  • Depression
  • Low energy

What Causes Vitamin D Deficiency?

The causes of vitamin D deficiency in the body occur for several reasons. If you consume less vitamin D than your body needs, vitamin D cannot be metabolized in your body, if you have genetic diseases, if you are not exposed to enough sunlight, vitamin D deficiency is seen. However, most people misunderstand the relationship between vitamin D and the sun. We think the longer I stay in the sun, the better. However, if we stop for hours, it will only be to our detriment. Because exposure to too much sunlight causes skin cancer. That's why we need sunlight for vitamin D, yes, but only as much as we need. Experts 20-30 minutes a day. He says that staying under the sun is enough for vitamin D.

Which Foods Contain Vitamin D?

After the question of what causes vitamin D deficiency, let's come to the answer to the question of which foods contain vitamin D. We obtain 90-95% of the vitamin D that our body needs from ultraviolet rays in the sun. The rest comes from the food we eat. So what are the sources of vitamin D?

what foods contain vitamin d
List of foods high in vitamin D
  • Oily fish (salmon, mackerel, tuna)
  • Egg yolk
  • Milk
  • Mantar
  • Orange juice and natural fibrous fruits
  • Yoghurt
  • Kefir
  • Consuming cheese and derivative foods is important in terms of vitamin D deficiency.

In summary, we tried to convey to you other detailed information about the importance of vitamin D, especially the symptoms of vitamin D deficiency. Although we talk about vitamin D deficiency in our article, too much of everything is harmful, and too much vitamin D is harmful. An excess of vitamin D causes calcium to accumulate. In fact, excess vitamin D leads to poisoning and then to heart failure. Therefore, we should take vitamin D as much as the body needs by eating a healthy and regular diet. Also, if your vitamin D values ​​are low, do not ignore your health by saying that it will pass anyway. Definitely see a doctor. Let your health always be your priority 🙂

photo of author
Stating that his eating and drinking habits started from childhood, Oğuz Yıldırım completed his higher education in Food Engineering. He is currently serving his clients as a nutritionist in his own office.

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