Saturday,17 November, 2018
Current issue | Issue 1408, (6 - 12 September 2018)
Saturday,17 November, 2018
Issue 1408, (6 - 12 September 2018)

Ahram Weekly

Beating Vitamin D deficiency

Beating Vitamin D deficiency

Are you having trouble shedding stubborn stomach fat despite following a strict diet and workout plan? Then, it may be the time to consider having your Vitamin D levels checked. Studies show a surprising link between belly fat, larger waistlines, and Vitamin D deficiency, and the vitamin can play a role in abdominal fat accumulation in men and women aged 45 to 65. 

Getting enough Vitamin D may also aid in weight management, and it can also enhance brain function, improve immune function, and strengthen bones, as well as improving and lowering the risk of certain types of cancer. A deficiency in this key vitamin may be associated with chronic symptoms like weakness, fatigue, anxiety and depression.

Vitamin D is a fat-soluble vitamin that plays an integral role in nearly every aspect of health. It stands out from other vitamins because your body is able to make most of what you need through exposure to sunlight, but it is still crucial to get enough regular sun exposure or include plenty of Vitamin D in your diet. 

When your skin is exposed to sunlight, the ultraviolet B (UVB) rays from the sun provide energy that helps the cholesterol in your skin produce Vitamin D. Therefore, it’s recommended to get almost 15 minutes of sun exposure at least twice per week to help meet your Vitamin D needs, although this can vary based on age, skin colour and body weight. 

Though Vitamin D is primarily obtained through sun exposure, it can also come naturally from food sources such as fatty fish, dairy products, mushrooms, eggs and fortified foods, or through supplements and multivitamins. Adults should get at least 600 IU (international units) of Vitamin D every day, and if you're over 70 you should get at least 800 IU.

So, if you have a deficiency, think about correcting it with 5,000 to 10,000 IU of Vitamin D3 a day for three months, but only under a doctor’s supervision. You should ideally combine higher doses of Vitamin D with Vitamin K. If you’re not able to spend some time outside to soak up the sun, you can also incorporate servings of foods high in Vitamin D into your diet to prevent deficiency and promote overall health.


Think about adding these foods to your grocery list to ward off belly fat and increase your Vitamin D levels:



Fatty fish

Fatty fish: Rainbow trout fillets: 539 IU of Vitamin D per 2.5 ounces; wild-caught salmon: 477 IU per three ounces; mackerel: 306 IU per three ounces; tuna fish: 154 IU per three ounces; sardines: 47 IU per two sardines.



Cod liver oil

Cod liver oil: 1,360 IU of Vitamin D per tablespoon.



Fortified milk and yoghurt

Fortified milk and yoghurt: 124 IU of Vitamin D per cup. If you’re lactose intolerant or vegan, almond milk also packs in a solid dose of Vitamin D, with about 101 IU per eight ounces.



Beef liver

Beef liver: 42 IU per three ounces.



Eggs

Eggs: 41 IU per egg.



Fortified cereals

Fortified cereals: 40 IU per cup.



Caviar

Caviar: 37 IU per tablespoon.



Chanterelle mushrooms

Chanterelle mushrooms: 114 IU per cup.

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