It should definitely be on your table, the lack of it is paralyzing…

As the lack of vitamin D, which the body cannot produce itself, increases, cell regeneration decreases. Vitamin D, which provides benefits through immunity to bone development, is indispensable for pregnant women, especially in winter.

Health complications of vitamin D deficiency also include osteomalacia, osteoporosis and fragility fractures. “Osteomalacia is the name for a condition where bones become soft and weak,” says Versus Arthritis. He explains that bone is a living tissue, which means that old bone cells are constantly being replaced by new bone cells. Inside the bone is the “matrix”, a soft, light structure. The matrix is ​​protected by layers of calcium and phosphorus that form the outer shell.

“Vitamin D regulates calcium and phosphorus levels in your body,” says Versus Arthritis. “Vitamin D, for example, helps your body get calcium from food so it can be used to strengthen bones.” Without an adequate supply of vitamin D, there will be less calcium and phosphorus to form a highly protective outer bone covering. Soft and weak bones are more prone to painful fractures such as falls or simple blows.

There are other warning signs of osteomalacia, including:

Pain in bones and joints
Muscle pain and weakness, especially after exercise
Difficulty walking and a change in the way you walk – possibly wobbly
muscle cramps
Tingling in the hands and feet due to low calcium levels.


The Mayo Clinic states that osteoporosis causes bones to weaken and become brittle. Light movements such as bending over or coughing can cause your bone to break if you get this condition. Most commonly, fractures occur in the hip, wrist, or spine if you have osteoporosis.

Symptoms of osteoporosis can include:
back pain caused by a broken or collapsed vertebra
Height loss over time
a hunchback attitude
A bone that breaks much faster than expected

NICE said fragility fractures refer to broken bones caused by “mild trauma”. NICE warns that “Osteoporotic fragility fractures can cause significant pain and severe disability.” If you’re concerned about your vitamin D levels, talk to your doctor, who can arrange a blood test.

EGG yolk
People who start their day with two eggs start the day with good food. Studies have shown that whole eggs contain 37 IU of vitamin D, making them a good source. Not just vitamin D, eggs are also a great source of healthy fats and protein to keep you energized throughout the day.



Mushrooms produce vitamin D when exposed to UV rays. Mushrooms are the only adequate non-animal source of vitamin D, according to a study published in the journal Nutrients. Mushrooms are known to produce vitamin D2, which helps increase blood levels of vitamin D. Therefore, you can consume mushrooms against vitamin D deficiency.

Fortified foods
Enriched food is a combination of food and nutritional supplements. Because natural sources of vitamin D are limited, some food products are fortified with this nutrient. Although the vitamin D levels in fortified foods are not as high as in other food sources, they do contribute to the total amount of the vitamin in your body. Therefore, the next time you shop, don’t forget to check the labels of the products you buy.

One of the most commonly used supplements, cod liver oil is a good option for people who don’t like fish. They are also high in omega-3 fatty acids, which are good for your heart and reduce inflammation in the body. However, make sure not to consume this supplement in excess as it can cause problems.

Fish such as tuna, mackerel and salmon are good sources of vitamin D. Studies have shown that one serving of oily fish is enough to meet your daily vitamin D levels.

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