As I’m sure you’re aware, Vitamin D deficiency can be extremely harmful. It is essential for you to learn how to improve your vitamin D level.
The primary role of Vitamin D is in promoting healthy bones by aiding calcium absorption in the body. Those who are suffering from this deficiency may experience osteomalacia or osteoporosis when they age.
Aside from the above, sufferers are prone to having muscle pains, type 1 diabetes, and several types of cancer such as colon, prostate, breast, and ovaries.
Managing blood pressure also requires sufficient vitamin D, as do people who wish to avoid multiple sclerosis, heart ailments, and arthritis.
Did you know that almost 1 Billion people globally are low in Vitamin D? You may be one of them!
What are the symptoms of Vitamin D deficiency?
Make sure you observe your body for signs of vitamin D deficiency so that you can treat it before it is too late. Here are some of the most common symptoms:
- fatigue which cannot be explained
- soft bones
- weak muscles
- lack of focus
- bone fractures
- bone pain
Remember that some symptoms might not show until your vitamin D level is already too low.
What causes Vitamin D deficiency?
There are different causes of this deficiency, and you wil easily be able to improve your condition if you know the reasons behind it.
- having high body fat
- wearing sunscreen that blocks the sun’s ability to generate the vitamin
- pigmented skin that can’t absorb sunrays
- breast-feeding for a long period of time
- staying indoors
How can you diagnose Vitamin D deficiency?
A blood test might be conducted to see how much vitamin D your body can absorb. In case your vitamin D levels are extremely low, your doctor might suggest a bone scan.
Treating Vitamin D Deficiency
Most likely, your doctor will prescribe vitamin D supplements, which will depend on your current vitamin D levels.
In addition, you will have to reassess your diet and ensure you include foods that contain significant amounts of Vitamin D.
Recipes for Getting Vitamin D
Here are some of the easiest recipes which even an amateur coo can prepare.
Recipe 1: Salmon Salad and Mixed Greens
Ingredients: salmon, non-fat plain Greek yogurt, scallion, fresh dill, capers, whole-wheat bread, mixed salad greens, extra-virgin olive oil, red-wine vinegar
Recipe 2: Citrus Poached Salmon with Asparagus
Ingredients: skinless salmon fillets, lemon, orange, water, asparagus, parsley, butter, salt, black pepper
Recipe 3: Avocado and Smoked Salmon Omelet
Ingredients: eggs, low-fat milk, salt, extra-virgin olive oil, avocado, smoked salmon, fresh basil
Recipe 1: Tuna and Tomato Mac and Cheese
Ingredients: whole-wheat rotini pasta, all-purpose flour, non-fat milk, cheddar cheese, pepper jack cheese, ancho chile powder, salt, ground pepper, reduced-fat cottage cheese, tuna, tomato
Recipe 2: Seared Tuna with Avocado Salsa
Ingredients: grape tomatoes, red onion, fresh cilantro, lime juice, salt, ground black pepper, garlic cloves, jalapeno pepper, low-sodium soy sauce, dark brown sugar, tuna steaks
Recipe 3: Grilled Tuna Steaks with Cucumber-Pickled Ginger Relish
Ingredients: tuna steaks, canola oil, black pepper, salt, peeled cucumber, red onion, ginger, fresh cilantro, lime juice
Recipe 1: Mackerel, Cucumber, and Potato Salad with Mustard
Ingredients: potato, shallots, white wine vinegar, dijon mustard, olive oil, fresh dill, cucumber, ground pepper, mackerel, watercress, tatsoi, arugula, salad greens
Recipe 2: Mackerel Cakes
Ingredients: mackerel, potatoes, eggs, fresh parsley leaves, scallions, old bay seasoning, salt, hot sauce, paprika, ground black pepper, lemon, ghee
Recipe 3: Escabeche
Ingredients: mackerel, sardines, paprika, unsalted pepper, extra-virgin coconut oil, shallots, garlic, bell pepper, white wine vinegar, kosher salt, bay leaves, thyme sprigs, red pepper flakes, parsley
Recipe 1: Healthy Stuffed Peppers
Ingredients: brown rice, water, lean ground beef, garlic, onion, green bell peppers, red bell peppers, yellow bell peppers, tomato sauce, Worcestershire sauce, pepper, Italian seasoning
Recipe 2: Beef Stroganoff
Ingredients: beef, salt, black pepper, butter, white mushroom, green onions, butter, white wine, all-purpose flour, beef stock, mustard, sour cream
Recipe 3: Chili Beef Casserole
Ingredients: lean ground beef, olive oil, onions, green bell pepper, green peas, chili powder, red pepper flakes, tomatoes, kidney beans, corn, cheddar cheese
Recipe 1: Apricots with Walnuts and Cheese
Ingredients: dried apricots, walnut, cheese
Recipe 2: Greek Salad Nachos
Ingredients: prepared hummus, extra-virgin olive oil, lemon juice, ground pepper, whole-grain pita chips, lettuce, grape tomatoes, feta cheese, olives, red onion, fresh oregano
Recipe 3: Loaded Mediterranean Chicken-Quinoa Salad
Ingredients: chicken breast, quinoa, root vegetables, vinaigrette, avocado, feta cheese, sunflower seeds
Recipes 1: Vanilla Bean Pudding
Ingredients: reduced-fat milk, vanilla bean, sugar, cornstarch, salt, egg yolks, butter
Recipes 2: Makaruni Pasta with Morel Mushroom Sauce
Ingredients: all-purpose flour, salt, water, extra-virgin olive oil, egg yolks, chicken broth, morel mushrooms, garlic cloves, kosher salt, fresh thyme, black pepper, tomato paste, parsley, truffle oil, Parmigiano cheese
Recipes 3: Aioli
Ingredients: lemon juice, dijon mustard, egg yolks, canola oil, salt, ground black pepper, garlic
Recipe 1: Cornbread and Oyster-Mushroom Stuffing
Ingredients: yellow cornmeal, whole-wheat flour, sugar, baking powder, baking soda, salt, egg, buttermilk, canola oil, unsalted butter, mushrooms, scallions, fresh thyme, fresh rosemary, dried sage, pepper, chicken broth
Recipe 2: Roasted Portobello Caps
Ingredients: portobello mushrooms, salt, pepper, breadcrumbs, Parmesan cheese, extra-virgin olive oil
Recipe 3: Red Wine Braised Mushroom Sauce
Ingredients: extra-virgin oil, red onion, fresh thyme, salt, ground pepper, mushrooms, beef broth, red wine, butter
Remember to eat organic and natural foods. Meat or fish which is farm-bred and contain a lot of additives might worsen your condition. A few of the recipes we have provided include canola oil, but please ensure you stay away from artificial brands. Always read the labels.
Additionally, if you want to get enough vitamin D, you can purchase foods that are fortified such as milk, margarine, yogurt and orange juice.
Getting the Sun’s Benefit
It is also important that you go out and benefit from what the sun can do to your vitamin D level. Stay outside for 15 minutes and this small amount of time will help you with your required vitamin D. Before going out, consider the daily weather and if it is cloudy, then stay longer outside. If you are thinking of just getting sunlight through a glass window, the ultraviolet B radiation will not be able to get through and therefore you won’t reap the full benefits.