Tips for Vitamin D deficiency: Calcium alone is not enough to strengthen bones. Vitamin D is also needed for this, so here you can know what measures should be taken to avoid it.

Bones start weakening rapidly after the age of 30, but its strength can be increased. Calcium makes bones strong. When there is a deficiency of this nutrient, the body fulfills its requirement from the bones. Due to this, bones start becoming weak and hollow, which increases the risk of  osteoporosis , bone disease and fractures.

According to Webmd, about 1,200 milligrams of calcium is required per day to prevent bone loss after the age of 50. But you should take 1,300 milligrams of calcium per day between the ages of 9 and 18 so that bones remain strong as you grow older. But if there is a deficiency of vitamin D, it is difficult to get this nutrient from foods. 

How to fulfill calcium requirement 

- 1 cup plain low-fat yogurt (300 mg)

- 1/2 cup firm tofu with calcium (200 mg)

- ¼ cup baked beans (140 mg)

- Salmon (180 mg)

Vitamin D is essential for strong bones

Without vitamin D, the body cannot absorb calcium from foods. Its deficiency forces your body to attack your skeleton for nutrients. Due to which the bones become weak. Not only this, it also prevents the body from making strong new bones. With the help of a blood test, you can know its level in your body. The normal level of vitamin D for adults is equal to or more than 20 ng/ml. Less than 12 ng/ml means that you have a vitamin D deficiency.

Symptoms of Vitamin D Deficiency

Fatigue and weakness

Bone and muscle pain

Frequent illness

Anxiety

Delayed wound healing

Depression 

How to overcome Vitamin D deficiency

The natural source of vitamin D is sunlight. Vitamin D deficiency can be avoided by staying in the sun for 10-15 minutes in the morning. Apart from this, you can also consume fortified milk, soy, mushrooms, eggs for vitamin D. 

Disclaimer: Dear reader, thank you for reading this news. This news has been written only to make you aware. We have taken the help of home remedies and general information in writing this. If you read anything related to your health anywhere, then definitely consult a doctor before adopting it.