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News Topical, Digital Desk : 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 that appear at night
Vitamin D helps to control the circadian rhythm and also helps to control melatonin and serotonin production. But when vitamin D starts to decrease in the body, the balance of the circadian rhythm can be disturbed. Due to this, there may be a problem of frequent waking up 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
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 .
Egg yolk
Vitamin D is found in egg yolk. One egg yolk provides about 40 IU of vitamin D. Although this amount is small, but eating eggs regularly can help in overcoming vitamin D deficiency.
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 for this.
mushroom
Mushrooms are the only plant-based source of natural 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 – Vitamin D is added to some brands of orange juice.
- 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.
Thing
Some types of cheese, such as ricotta cheese, contain vitamin D. Although the amount of vitamin D in it is low, it can be beneficial if included in a balanced diet.
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