Children may be deficient in vitamin D in winter, what to do?

 Children may be deficient in vitamin D in winter, what to do?

Sunlight is the best natural source to compensate for the problem of vitamin D deficiency.

Children may be deficient in vitamin D in winter, what to do?

Vitamin D helps strengthen children's bones and teeth, helps in height growth, and increases their ability to fight disease.

Children are deficient in vitamin D due to less exposure to sunlight in winter, wearing thick clothes, and not taking them outside much.

Vitamin D is an essential nutrient for the healthy development of children. Vitamin D strengthens children's bones and teeth, helps in height growth, increases their ability to fight disease, and helps in muscle development.

According to the American Academy of Pediatrics, vitamin D deficiency can cause problems such as 'rickets', a softening of bones in children, which weakens bones. But vitamin D deficiency in children is seen due to less exposure to sunlight in winter, not taking children outside for a long time, and wearing thick clothes.

Parents need to know why children develop vitamin D deficiency during the winter, how to recognize it, and how to prevent and treat it.

Causes of vitamin D deficiency in newborns:

Vitamin D deficiency in newborns is often associated with pregnancy. The baby gets vitamin D from the mother while she is in the womb. If the mother does not spend enough time in the sun during pregnancy or is deficient in vitamin D, the baby can also be born with a deficiency. According to the Mayo Clinic, vitamin D deficiency in pregnant women increases the risk of rickets in the baby.

Although breast milk is the best food, it contains low levels of vitamin D. Therefore, exclusively breastfed babies may need vitamin D supplements.

In winter, if the baby is not exposed to the sun due to fear of cold, the skin cannot produce vitamin D. The body produces vitamin D from UVB rays, which are less in winter.

Babies born prematurely have low vitamin D stores in the body, which increases the risk of deficiency by 2-4 times.

Children with dark skin produce less vitamin D from the sun, and this problem is also more common in polluted areas.

Why is vitamin D deficiency more common in winter?

The main reasons for vitamin D deficiency in winter are:

- The sun's rays are shorter in winter.

- Morning and evening sunlight are not effective, because the 'UVB' rays are weaker.

- The child's body is covered with thick clothes, which blocks the skin from the sun.

- Especially in cold weather, children play less outside.

- Fog and pollution block the sun, which reduces UVB rays.

For all these reasons, the child's skin cannot produce enough vitamin D. Vitamin D deficiency weakens the immune system, which leads to frequent infections.

Symptoms of vitamin D deficiency

The symptoms of vitamin D deficiency vary according to age.

In newborns and young infants: from birth to 12 months

- Excessive crying, irritability.

-Low milk intake or loss of appetite.

-Slowness in lying down, sitting up or crawling - 'delayed motor development'.

-Soft skull bones.

-Excessive sweating, especially on the head, even at a young age.

-Vitamin D deficiency causes fatigue and weak bones.

In older children: above 1 year

-Leg pain or fatigue.

-Fatigue or muscle weakness when walking.

-Bold legs.

-Frequent illness, such as respiratory infections.

-Height and weight not growing as expected.

Treatment and prevention of vitamin D deficiency

The sun is the best natural source to replenish vitamin D deficiency. Therefore, you should expose your hands, feet or face to the sun for at least 3-4 days a week, for 15-30 minutes.

Newborns can be given vitamin D drops as recommended by a doctor. Do not increase the amount yourself, as excessive amounts can cause problems.

Foods rich in vitamin D can be given after 6 months.

-Egg yolk

-Milk yogurt, ghee in small quantities

-Sun-dried mushrooms

Vitamin D deficiency can be prevented with these foods. Salmon and eggs are also suitable for pregnant women.

Tips for parents:

-Mothers should take vitamin D daily during pregnancy. For that, they should pay attention to sunlight and nutrition.

-The baby should be safely exposed to sunlight regularly, but sunburn should be avoided.

-Vitamin D drops can be given to babies who are exclusively breastfed on the advice of a doctor.

-The child's development should be monitored regularly, such as height, weight and motor skills.

-If there is any doubt, a health worker should be consulted.

By adopting these measures, children's vitamin D levels can be maintained even in winter, which improves their overall health.

How much vitamin B-12 should be in the body?

 How much vitamin B-12 should be in the body?

Lack of vitamin B-12 can be harmful to the body. Because this vitamin helps in DNA repair, function and formation of red blood cells in the body. In such a situation, if it is lacking, the body cannot function properly and various health problems may occur.

If vitamin B-12 deficiency persists for a long time, it can also cause cancer. When it is deficient, DNA synthesis slows down. As a result, the cells of the body grow unnecessarily and become cancer.

Vitamin B-12 cannot be made by the body itself. That is, its quantity should be kept in balance through diet.

How much vitamin B-12 should be in the body?

Normal levels of vitamin B-12 in men and women are between 200 pg/ml and 900 pg/ml. In the elderly, its level is between 300 and 350 pg/ml. When the level of vitamin B-12 in the body is low, various symptoms appear.

These symptoms are seen when vitamin B-12 is deficient

Rapid weight loss, rapid heart rate, shortness of breath, fatigue and weakness, constipation, memory loss, digestive disorders, headache, loose stools and frequent stools, blood Deficiency, yellowing of the skin, tingling in the limbs and joint pain are symptoms of vitamin B-12 deficiency in the body.

Screening for vitamin B-12 deficiency

It is only known if the blood is tested for vitamin B-12 deficiency or not. Therefore, if someone has symptoms, they should go to the hospital and get tested for vitamin B-12. Generally, the level of vitamin B-12 in the body should be above 300 pgL. It is treated according to what label it comes under during examination.

Foods that contain vitamin B-12

the egg

Eggs are a good source of vitamin B-12. About 46 percent of the daily requirement of vitamin B-12 can be met from two large eggs. Apart from vitamin-12, it is also a good source of protein.

curd

If vegetarians do not eat eggs or fish meat, the deficiency of vitamin B-12 can be met with the help of curd. Yogurt can be the best option to supply vitamin B-12 in the body.

the fish

Fish is also a good source of vitamin B-12, which is beneficial for skin and hair. Fish like sardines, tuna, trout or salmon are rich in vitamin B-12 and other nutrients.

cheese

Dairy products can also be included in the diet to supply vitamin B-12. Some amount of this vitamin is also found in paneer.

the meat

Chicken is also a good source of vitamin B-12. Easy to prepare and delicious to eat, chicken is a good source of protein and fat.

the milk

Milk is a good source of calcium. Besides calcium, it is a good source of protein, minerals and vitamin B-12.

How to get vitamin B-12 if you don't eat fish?

Vitamin B12 is found in foods that grow in the ground or in the soil, such as potatoes, carrots, radishes, and yams. Similarly, they can eat green vegetables, almonds, walnuts, grapes, green bananas, pulses, nuts, coconuts, yogurt and other foods.

Apart from this, you should eat milk and milk-based dishes like milk, curd, paneer, nauni etc. If nothing else, vitamin B12 supplements can be bought and taken on the recommendation of a doctor.

What happens when there is a lack of vitamin E?

Vitamins, nutrients needed by the body, can be obtained from various foods. Generally, we are aware of vitamins A, B, C and D, but not many people pay attention to vitamin E, which is essential for the body.