To function well, your body needs carbohydrates, fibres, protein, vitamins and minerals in an adequate amount, regularly. While all the nutrients are crucial to maintaining your overall health, vitamin D is one of the most important ones. This is because it is shown to regulate the functioning of 229 genes in humans. Additionally, its deficiency may lead to infectious and noncommunicable diseases. Some of the common conditions that may occur due to vitamin D deficiency are rickets, retarded growth in children, skeletal deformities, osteomalacia, osteoporosis, and an increased risk for bone fractures. Recent studies have associated its deficiency with the development of autoimmune diseases, cardiovascular diseases, and cancers.

When vitamin D is so important for your body, the question arises of how to avoid its deficiency. One of its best sources is exposure to sunshine for a few minutes daily. Since Africa receives abundant sunshine round the year, people living here are not expected to be suffering from vitamin D deficiency, however, studies suggest otherwise. Continue reading to understand the reasons behind this high prevalence of vitamin D deficiency in Africa and what you can do to manage it. 

Among Africans, population subgroups like newborns, women (especially pregnant and lactating women), and people living in urban areas are more prone to vitamin D deficiency. One of the prime contributing factors is believed to be the lack of information, proper programmes and intervention policies for vitamin D status in most African countries. Also, people living in urban areas tend to spend more time indoors which reduces sun exposure. Another reason is the high amounts of melanin in the skin of Africans. While melanin prevents skin damage due to the sun, it can also inhibit vitamin D formation from it. If you find yourself at high risk for a vitamin D deficiency, visit a medical center without delay.

How to increase your vitamin D levels? 

The easiest way to increase your vitamin D levels is to spend some time in the sunlight. However, several factors can affect the amount of vitamin D your body makes by sun exposure. As mentioned above, people with darker skin may not produce vitamin D from the sun as efficiently as people with whiter skin. Therefore, they need to spend more time in the sun. Also, with age, vitamin D production in your skin may get impacted and reduced. Sunscreen and certain types of clothing may also hinder the production. 

Note that long-term and regular exposure to the sun and its UVB rays can increase the risk for skin cancer in older adults. Therefore, supplements and dietary changes are suggested for such people. Fatty fish and seafood are rich sources of vitamin D. Similarly, including egg yolks and fortified foods, such as tofu, cow’s milk, etc., in your diet can increase your vitamin D levels. For vegetarians, mushrooms are a good source.

For people with severe deficiency, doctors may suggest supplements.

The Bottom Line 

A lot of diseases that are prevalent in Africa are linked to vitamin D deficiency. Therefore, awareness programmes are required to educate the population and prevent related complications. Share this blog with your loved ones and visit HJ Hospitals for all your health-related concerns as we are manned by various specialists ranging from orthopaedic doctors and nutritionists to dentists and ent specialists.