[:en]Vitamin D is produced by our skin upon exposure to sunlight.
Hence, one may think that in sunny Singapore, Vitamin D deficiency would be rare.
However, Vitamin D Deficiency is very common.
Prevalence of Vitamin D deficiency has been found to be as high as 42% in the general population, rising to 92% in the elderly population!
Importance of Vitamin D
Vitamin D has multiple important roles in our body, helping to :
- Maintain the health of our bones and teeth.
- Support the health of our immune system, brain, and nervous system.
- Regulate insulin levels and aiding in diabetes management.
- Optimise cardiovascular health.
- Influence expression of genes involved in development of cancer.
Therefore, the importance of Vitamin D cannot be overstated!
Symptoms of Vitamin D deficiency
Some of the symptoms of Vitamin D deficiency may include:
- Fatigue
- Painful bones
- Muscle pain
- Falling sick more easily
- Depressed mood
- Hair loss
- Impaired wound healing
Foods Rich in Vitamin D
1. Consume foods rich in vitamin D.
To ensure adequate levels of Vitamin D, the Health Promotion Board (HPB) recommends a diet containing food rich in Vitamin D, such as eggs, mushrooms, and oily fish.
2. Get enough sunlight.
It is recommended to get at least 5 to 30 minutes of sun exposure without sunscreen between 10 a.m. and 3 p.m, at least twice a week.
3. Consume Vitamin D supplements. (If you have a Vitamin D deficiency)
However, point #1 and #2 are only sufficient to maintain a healthy level of Vitamin D.
If one is already deficient, one will have to take Vitamin D supplements to achieve healthy levels.
Lifelong supplementation may be needed for those who are persistently unable to maintain healthy Vitamin D levels.
Worried about Vitamin D deficiency? Speak to your doctor about it today or make an appointment here.[:]
