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

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

According to WebMD, about 1,200 milligrams of calcium is needed daily to prevent bone loss after age 50. But you should get 1,300 milligrams of calcium per day between the ages of 9 and 18 to keep bones strong as you age. But if there is a vitamin D deficiency, it is difficult to obtain this nutrient from foods.

How to meet calcium requirements?

– 1 cup plain low-fat yogurt (300 mg)

– 1/2 cup calcium-rich tofu (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 forming new bones. With the help of blood test you can know its level in your body. Normal levels of vitamin D for adults are equal to or greater than 20 ng/mL. Less than 12 ng/mL means you are deficient in vitamin D.

Vitamin D deficiency symptoms

fatigue and weakness

bone and muscle pain

falling ill frequently

Worry

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 sunlight for 10-15 minutes in the morning. Apart from this, you can also consume fortified milk, soya, mushroom, eggs for Vitamin D.