Vitamin D is an important element for human strength. Through vitamin D the body is able to absorb calcium and phosphate from the food we intake. It improves muscle function, and makes us more active.

Vitamin D deficiency has become an epidemic in Pakistan, especially among women. It increases the chances of bone fracture, osteoporosis and early ageing. Muscle weakness is a symptom of severe vitamin D deficiency among people with rickets and osteomalacia. It can also lead to fatigue, bone pain, muscle aches, cramps, mood changes and even depression.

Sources of Vitamin D

There are several ways you can get your daily dose of Vitamin D. These include

• Sun exposure
• Food consumption
• Supplements

Sun Exposure

Sun is a great source of Vitamin d. Vitamin D is produced when skin is exposed to sunshine. However, it does not mean you should just sit under the sunlight all the time. You have to consider the season, and the time of the day for sun exposure. The sun rays are extremely powerful from 10 am to 3 pm. Therefore, consume sunlight after 3 pm, and before 10 in the morning.

I suggest early morning sunshine. The sun is not scorching, and the pollution levels are at the lowest.

Food Items

Vitamin D does not occur naturally in many food items, but it is not hard to get. Food items with high concentrations of Vitamin D are Cod Liver oil, Salmon, tuna, Milk, Yogurt, liver and beef.

Supplements

An easier way of getting Vitamin D is through supplements. You can buy Vitamin D capsules, and injections from local drug stores. 

by Amna Sheikh 

(sheikh_amna@outlook.com)