By Shyamu Maurya
Vitamin-D deficiency can be very harmful for health. However, its common symptoms (Vitamin-D Deficiency Symptoms) are weakened bones or weakened immunity. But these symptoms are not detected early. However, some of its symptoms are also seen at night, with the help of which vitamin-D deficiency can be detected early. Let’s know what these symptoms are.
Health Tips: Vitamin-D deficiency can cause a lot of harm to health. Due to its deficiency, bones become weak, immunity starts weakening, muscle weakness, mood swings and many other problems can occur. However, some of its symptoms appear at night (Vitamin-D Deficiency Symptoms at Night), which people ignore. If these symptoms are identified on time, then vitamin-D deficiency can be prevented from becoming more serious. Let us know what are the symptoms of vitamin-D deficiency at night.
Symptoms of vitamin-D deficiency seen at night
Vitamin-D helps in controlling the circadian rhythm and also helps in controlling melatonin and serotonin production. But when vitamin-D starts decreasing in the body, the balance of the circadian rhythm can be disturbed. Due to this, there may be a problem of frequent sleep disturbances at night, insomnia or poor sleep quality.
In some cases, vitamin D deficiency can also cause sleep disorders like sleep apnea and insomnia. Therefore, it is important that we protect ourselves from vitamin D deficiency. Although the best source of vitamin D is sunlight, some foods can also help in fulfilling the deficiency of vitamin D.
Foods rich in vitamin D
Fatty fish such as salmon, tuna, mackerel and sardines are excellent sources of vitamin D. 100 grams of salmon contains about 400-500 IU of vitamin D, which fulfills a large part of the daily requirement. These fish also contain omega-3 fatty acids, which are beneficial for heart health.
Vitamin D is found in egg yolk. One egg yolk provides about 40 IU of vitamin D. Although this amount is less, but eating eggs regularly can help in fulfilling the deficiency of vitamin D.
Milk and dairy products
Vitamin D is present in cow’s milk and some dairy products. Many companies also fortify milk with vitamin D, which increases its quantity. A glass of fortified milk contains about 100 IU of vitamin D. Yogurt and cheese are also good options.
Mushrooms are the only natural plant-based source of vitamin D. Sun-dried mushrooms in particular are rich in vitamin D. 100 grams of mushrooms can provide about 2000 IU of vitamin D, which is an excellent option for vegetarians.
Fortified foods
Many food items are fortified with vitamin D, such as:
Orange juice – Some brands of orange juice have vitamin D added to them.
Cereals and oatmeal – Some breakfast cereals contain vitamin D.
Soy milk and almond milk – Vitamin D can also be found in these dairy-free options.
Cod liver oil
Cod liver oil is an excellent source of vitamin D and omega-3 fatty acids. One tablespoon of cod liver oil contains about 400-500 IU of vitamin D, which is about 50-60% of the daily requirement.
Some types of cheese, such as ricotta cheese, contain vitamin D. Although the amount of vitamin D in it is low, including it in a balanced diet can be beneficial.