Vitamin D Deficiency – Causes, Treatments and Foods Rich in Vitamin D

by nutrition | January 18, 2018

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.

Salmon

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

Tuna

Recipe 1: Tuna and Tomato Mac and Chees

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

Mackerel

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  

Beef

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

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

Egg yolks

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

Mushrooms

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.

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