how much vitamin d we get from sunlight
vitamin d sources & RDA
rice /roti , milk = no
vitamin d deficiency
80% indians vitamin d deficiency
problems: vitamin d helps to absorb calcium (when you eat from foods). bones stores calcium & release based on needs.
low calcium weakens bones:
arthritis, includes Osteoarthritis; Rheumatoid arthritis
A majority (76 percent) of hypothyroid patients
85% linked with diabetes type 2
Osteoporosis is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. As a result, bones become weak and may break from a fall or, in serious cases. (Back pain for little effort sitting)
Rheumatoid arthritis (RA) is the most common type of autoimmune arthritis. swelling pain hand fingers wrist. body’s immune system attacks its own tissue, including joints
and other conditions
mainly we focus on weakness of bones at age 30-40,50 by age its get worse joint pains, stiffness.
what we do?
take a sun both. 2-3 times 10-30 mins if you are indoor junk like me.
these have no symptoms.
my case: (i sleep at day & wake up evening for 2-3 years no sunlight) i went to gym after few year 4-5 years did tricep,bicep,shoulder,chest workout very little for half n hour with out warm up,
with 3kg dumbbell just like warm up.
next day my elbow got stiffness,pain not muscle,
when tried to biceps knee joint getting worse pain shocked.
went to a doctor: he recommended vitamin d+calcium tablets
they advised next week to scan my elbow if any arthritis.
4th day: half of pain & stiffness gone(i want to go bless me with good mental & physical health)
calcium and vitamin d are interrelated.
daily needed 2.5grams
- per 100 gms
- milk 125mg
- ice cream vainall 128mg
- curd 83
- white rice cooked: 2-10mg
- roti / chapati: 93mg (roti vs rice)
- Yogurt: 110mg
- egg: 50mg
- lentils /dals : 19mg
- 2500mg = 2 grams
- if less bones releases to blood itself gets weaker.
yogurt vs curd
Curd or Dahi is a dairy product made by curdling the milk with edible acidic substance such as lemon juice or vinegar whereas Yogurt is created by bacterial fermentation of milk by using yogurt culture that consists of Lactobacillus bulgaricus and Streptococcus thermophilus
What are Fortified foods?
Fortified foods are foods to which extra nutrients have been added. Examples of these nutrients include vitamin A, B vitamins, vitamin D, folic acid, iodine, and iron. The original purpose of food fortification was to decrease the occurrence of nutrient deficiencies
Vitamin D Deficiency
vitamin D — through diet and supplements
vitamin A (7000 iu daily value 3.mcg*) ( About 57% of preschoolers and their mothers have subclinical Vitamin A deficiency)
vitamin E for beauty kerala people gets enough from coconut (skin glow).
Iodine: thyroid , Goitre; Intellectual disability
iron (girls / anemia )
Vitamin C: citrus foods lemon,orange family.
This nutrient is vital for a strong immune system and healthy skin
Recommend: eat minor foods (fruits, nuts, etc diversity food menu) along major source of calories, rice,roti.
your face tells
Type 2 Diabetes 85% linked with Vitamin D deficiency
Type 1: passes through heredity (immune system destroys pancreas sells / not able produce insulin)
Type 2: insulin resistance: when you body cells enough for glucose, and you eaten food when you not hungry ( cells in your muscles, body fat and liver start resisting or ignoring the signal that the hormone insulin )
especially belly fat
Inactive lifestyle, high blood pressure, high cholesterol, and type 2 diabetes. It could affect as many as 1 in 3 Americans.
waistline over 40 inches in men and 35 inches in women
does glucose turn into fat
Excess glucose gets stored in the liver as glycogen or, with the help of insulin, converted into fatty acids, circulated to other parts of the body and stored as fat in adipose tissue.