The best source of vitamin D is sun and it is easily obtained from vitamin D. But despite this, many people have problems related to vitamin D, either due to deficiency of vitamin D in their body or in excess amount. Therefore, it is also important to know what should be the normal range of vitamin D?
Let’s know about Vitamin D: –
Normal range of vitamin d
Everything has a limit, because it should not be too much and it should not be short. Vitamin D is measured in nanograms per milliliter. Many doctors recommend the normal range of vitamin D is 20 to 40 ng / mL, and many consultants recommend 30 to 50 ng / mL.
Sources of Vitamin D
How to take vitamin D from the sun?
We know that the best source of vitamin D is the sun, but it is also the best time to take it. Because the sun does not only give vitamin D, it also contains ultraviolet rays that can damage our skin.
The right time to take vitamin D from the sun
From 8:00 am to 11:00 am we can sit in the sunlight, this is the best time to take Vitamin D. You can also sit in the sun in the evening. But keep in mind that not sitting in very strong sunlight can be harmful for the body.
Is it OK to take vitamin D everyday?
Current guidelines say adults shouldn’t take more than the equivalent of 100 micrograms a day. But vitamin D is a ‘fat-soluble’ vitamin, so your body can store it for months and you don’t need it every day. That means you could equally safely take a supplement of 20 micrograms a day or 500 micrograms once a month.
What to eat in vitamin D deficiency
Vitamin D fruits
There are also fruits in which vitamin D is found in plenty, from which we can easily take vitamin D. Let’s know which fruits get vitamin D –
- Spinach
- Orange juice
- Cow’s milk
- Grain
- Oatmeal
- Egg
- Mushroom
- fish
Benefits of vitamin d
We get many types of benefits from vitamin D. Let’s know about the benefits of Vitamin D –
- Vitamin D strengthens immunity which helps our body to fight against diseases.
- Vitamin D is also much better for weight loss.
- Vitamin D also reduces the risk of infection and flu.
- Vitamin D is also very beneficial for the heart.
- There is also an important role in strengthening bones.
Symptoms of vitamin d deficiency
Symptoms of vitamin D deficiency are not visible from outside the body but can be easily identified.
- Bone weakness
- Muscle aches
Which disease is caused by vitamin D deficiency?
Vitamin D deficiency causes rickets or rickets. The disease may also be hereditary. Due to which, there is an increased risk of bones being bent or broken in the legs. Because bones become weak due to lack of vitamin D. Which is called osteomalacia.
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Disclaimer: Story tips and suggestions are for general information. Do not take these as the advice of any doctor or medical professional. In the case of symptoms of illness or infection, consult a doctor.