The link between nutrition and chronic disease has been well documented. When people become deficient in nutrients such as vitamin D, the body responds by making its own vitamin D to compensate. In other words, Vitamin D deficiency is a condition where the body overcompensates by making more vitamin D than it needs. This article explains some of the health benefits of eating a healthy diet based on nutrients found in food, including vitamins and minerals. It also lists some common vitamins and minerals that are lacking in our diets and how they affect us.
What Are The Health Benefits Associated With A Healthy Diet?
A healthy diet is one that provides the necessary nutrients needed for good health. The nutrients found in normal, healthy, well-balanced meals are those that the body needs for the process of building and maintaining tissue, such as vitamins B-12, D, E, K2, folate, and more. When a person doesn’t get the number of vitamins and minerals found in a healthy diet, it can lead to an increased risk of conditions such as Chronic diseases such as cancer, heart disease, stroke, Alzheimer’s disease, and Parkinson’s disease, Chronic fatigue syndrome, Pregnancy-induced osteoporosis.
Maintaining a healthy weight is important for overall health, as well as for the prevention of various chronic diseases. A healthy diet should include: Getting enough protein. Getting vitamins A, D, E, and K2. Getting a balanced amount of fat. If a person is not getting enough vitamins and minerals in their daily diet, a dietary supplement may be needed.
In this article, we look at how to detect the signs of vitamin D deficiency and how to treat it.
A vitamin D deficiency may produce no symptoms, or symptoms may take several years to appear. However, it may increase the risk of long-term health problems. It is well-documented that vitamin D is necessary for proper calcium and phosphorus homeostasis, as well as for the regulation of many important biological functions, such as the immune system, skeletal muscle function, and the maintenance of cardiovascular health. People who are chronically vitamin D–deficient have increased levels of calcium in their bodies, which can lead to conditions such as:
In time, low levels of vitamin D can lead to:
2. What Causes Vitamin D deficiency?
- Inadequate intake of vitamin D.
- Malabsorption syndrome.
- Poor diet.
- Does not spend enough time in ultraviolet B (UVB) sunlight
One study found that eating a diet rich in animal proteins, legumes, and whole-wheat bread is enough to cause vitamin D deficiency in individuals who are unable to make the vitamin from dietary sources. Poor sun exposure. People who live in areas with dark, poorly-illuminated skies, such as most people living in the United States, are at increased risk of developing vitamin D deficiency. No food items, including fish, shellfish, and carnauba wax.
3. How Much Is A Deficiency?
The results of a serum vitamin D blood test may show the following:
- Too high and possibly harmful: 125 nmol/l or more
- Sufficient: 50–125 nmol/l
- At the risk of inadequacy: 30–49 nmol/l
- At the risk of deficiency: 30 nmol/l or less
4. Risk Factors
People who do not consume enough vitamin D-rich foods, such as fortified dairy products and cereals, may have low vitamin D levels.
- Unhealthy Lifestyle:
Because of work, illness, a lack of outdoor space in their neighborhood, or other factors, some people spend little time outside.
These people have fewer chances to expose their skin to sunlight.
- Geographical factors:
People in certain parts of the world, such as Northern Canada and Alaska, may have less access to the sun’s UVB rays, especially during the winter. People who live in hot climates are also at risk because they often stay indoors to avoid the heat and harsh sunlight.
UVB rays can be blocked by particles in the air, preventing them from reaching the skin. People who live in heavily polluted areas may be less likely to spend time outside.
Smokers appear to have higher levels of deficiencyTrusted Source. Some experts believe that smoking may affect the gene that activates the body’s production of vitamin D-3.
Obese people, or those with a BMI of 30 or higher, have vitamin D deficiency, according to research. This link could be due to how body fat affects vitamin D absorption. Because of mobility issues, some obese people may spend less time outside. Those who have had bariatric surgery may also experience absorption issues.
- Skin type:
People with darker skin require more sunlight exposure than those with lighter skin to produce vitamin D. People with fair skin or a family history of skin cancer should avoid sun exposure to protect their skin.
Because of decreased kidney function, the ability to convert vitamin D to calcitriol may decline with trusted sources. Calcium absorption will suffer as a result.
- Eat a variety of healthy food.
- Drink 8 glasses of water a day.
- Get at least 30 minutes of sun exposure per day.
- Don’t smoke cigarettes or other tobacco products.
- Manage stress well.
- Exercise regularly.
- Don’t drink too much coffee or tea.
- Don’t eat too many sweets or chocolates.
- Don’t consume too much dairy.
- Avoid going for a long walk in the evening.
- Don’t use street drugs.
Note that everyone’s needs are different and a diet that is too low in one nutrient can be too high in others. As an example, a person who is severe vitamin D deficiency might consume too much salt, which could be harmful.
Some Common Vitamins And Minerals That Are Lacking In Our Diets
- Vitamin A:
One of the most important vitamins for healthy eyesight, skin, and developmental milestone. Less than 10% of the population is able to obtain adequate amounts of vitamin A from a healthy diet.
- Vitamin B-12:
A coenzyme for amino acid serine, B-12 is necessary for proper nervous system function, DNA synthesis, and energy production. Deficiency symptoms include anemia, nervousness, and cramps.
- Vitamin D:
The primary vitamin is involved in the body’s strategic response to both energy and nutrient shortage. Deficiency symptoms include rickets, osteoporosis, and an increased risk of multiple chronic diseases.
- Vitamin E:
Essential for the production of coenzyme Q10 and vitamin K2. Deficiency symptoms include an increased risk of developing cancer, an impaired immune system, and an increased risk of developing autoimmune disorders.
A member of the B vitamin family, folate is involved in the metabolism of amino acids, vitamins, and fatty acids.
A diet low in folate can lead to an increased risk of developing:
- Cataracts. An increased risk of developing an autoimmune disorder.
- Pregnancy-induced osteoporosis.
Maintaining a healthy weight is important for overall health, as well as for the prevention of various chronic diseases.
A healthy diet should include:
- Getting enough protein.
- Getting vitamins A, D, E, and K2.
- Getting a balanced amount of fat.
If a person is not getting enough vitamins and minerals in their daily diet, a dietary supplement may be needed.
Vitamins and minerals are necessary for health and well-being. The body cannot function properly without its basic nutrients. The amounts of certain vitamins and minerals present in the diet can affect human health. People who do not consume a sufficient amount of certain vitamins and minerals may experience health conditions as a result.
The best ways to prevent a vitamin D deficiency are to eat foods that are rich in this nutrient and to spend some time outside each day. Most people can get enough vitamin D through their diet and exposure to sunlight. Anyone who is concerned about vitamin D deficiency or is experiencing any of the symptoms should consult a doctor.