With sun exposure, the skin absorbs ultraviolet rays and transforms them into vitamin D, known as the "sunshine" vitamin. Food manufacturers also fortify products such as milk, breakfast cereals and orange juice with vitamin D. Despite all the sources of this vitamin, deficiency continues to be a problem. People deficient in vitamin D often live in low-sun environments or spend little time outdoors. If your vitamin D levels are low, a variety of health complications may occur.
Implications
Rickets results in low levels of vitamin D in the body, and in recent history was most commonly seen in children. Bones become weak and soft. Signs of the disease include impaired growth, pain in the arms and legs, dental deformities and short stature, according to PubMed Health. Blood tests, bone biopsies and X-rays may aid in diagnosis. Consuming high amounts of vitamin D in the diet will decrease symptoms of rickets. Children are encouraged to spend more time outdoors in sunlight. Also, a doctor may prescribe high-dose vitamin D supplements. If rickets remains untreated, some physical deformities and short stature will persist into adulthood. Additional health conditions linked to low vitamin D levels include renal disease, chronic pain, osteoporosis and Crohn's disease, according to "Staying Healthy with Nutrition," by Elson Haas, M.D.
Spend More Time Outdoors
According to MayoClinic.com, as little as 10 minutes a day in sunlight may prevent rickets. Do not apply heavy sunblock at this time, so your body is able to absorb sufficient amounts of ultraviolet rays. Still, sunblock is recommended to avoid sunburn. Bed-ridden patients or those living in low-sunlight environments may choose to use UV therapy lights indoors.
Consult with Doctor
If you feel you may not be receiving adequate amounts of vitamin D through diet or sunlight, consult with your medical practitioner. According to the Office of Dietary Supplements, adults should receive 600 IU of vitamin D daily. Your doctor may order blood tests to determine your vitamin D levels. You may need to monitor your levels for several months, until they are back within normal limits. Take prescription levels of vitamin D, if recommended.
Eat Correctly
Choose foods high in vitamin D. Haas states the best sources of vitamin D are animal-derived foods. Egg yolks, liver as well as oily fish such as mackerel, salmon and sardines all contain relatively high amounts of the vitamin. One tablespoon of cod liver oil contains 1,360 IU of vitamin D, according to "The Encyclopedia of Healing Foods," by naturopathic doctors Michael Murray and Joseph Pizzorno. Plant foods often do not contain very high amounts, with leafy, green vegetables and dark mushrooms offering the most.
References
- Pub Med Health; Rickets; Aug. 3, 2010
- Office of Dietary Supplements; Vitamin D; Feb. 25, 2011
- "Staying Healthy with Nutrition"; Elson Haas, M.D.; 2006
- "The Encyclopedia of Healing Foods"; Michael Murray, N.D., and Joseph Pizzorno, N.D.; 2005s
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