In what is seen as a reassuring trend, the vitamin D levels in Mumbaikars have seen a marked improvement in the last decade. The citizens of Mumbai have traditionally been deficient in the sunshine vitamins. But according to a survey by Hinduja Hospital, Mahim, the trends are changing, and the deficiency rates are no longer as low as it used to be around 10 years ago. Around 77 percent of the 2,000 people who were tested between 2010 and 2011 were deficient in vitamin D. But as of 2017, the figure stood at 41 percent. Dr. Vipla Puri who spoke to The Times of India attributes this positive trend to increased awareness in the people and the improved ease of access to tests and medicines.

The hospital’s data showed that almost 77 percent of the men and 73 percent of the women who were tested between 2010 and 2011 had less than 20ng/ml of vitamin D. But by 2014-15, the levels improved and only 46 percent of women and 51 percent had levels less than 20ng/ml. As of 2016-17, the levels improved further and only 41 percent of the women and 44 percent of the men were found to be deficient in the vitamin.

Indians and Vitamin D

Vitamin D deficiency is one of the most prolific deficiencies in the India subcontinent, which affects 70 to 100 percent of the general population. Despite being pandemic, it is the most under-diagnosed and under-treated nutritional deficiency in the world. Widely-consumed food items in the country such as dairy products are rarely fortified with the vitamin.

Dr. Shashank Joshi told TOI that India suffers from a vitamin D paradox where although we have plenty of sunshine, most Indians have low vitamin D levels as per the western parameters. According to Dr. Joshi, this could be because of our higher melanin content, which blocks vitamin D production.

Also, some of our socio-religious practices don’t allow adequate exposure to the sunlight. Indians also do not step out during the noon hours for fear of tanning since culturally, there is a higher preference for lighter skin colours. Urban or rural, vitamin D deficiency is highly prevalent across classes and geographic strata.

How to Improve Vitamin D Levels

Vitamin D refers to compounds vitamin D3 (cholecalciferol) or vitamin D2 (ergocalciferol). While vitamin D3 is produced in the skin during exposure to sunlight and derived from animal food sources such as fatty fish, milk.etc, vitamin D2 is derived from vegetable sources like sun-exposed yeast and mushrooms. Most vertebrates, like humans, receive vitamin D from diet and exposure to sunlight. Here are some of the steps you can take to improve your levels of the sunshine vitamin.

Sunlight: In order to improve vitamin D levels, the first step is to increase exposure to sunlight. Around of 20-25 minutes of exposure to sun daily will help if you have low levels of vitamin D.

Fatty Fish: Some fish like salmon, tuna, sardines, mackerel, etc. can help you improve your levels of vitamin D. Cod liver oil capsules can also help.

Mushrooms: Fungi like mushrooms produce vitamin D2 on exposure to sunlight. Certain varieties like portobello can provide a good dose of the vital nutrient.

Milk Products: Cow milk, especially the fortified variety, contains good amounts of vitamin D.

Egg Yolks: The fitness industry has created a paranoia about the supposed weight-gain properties of the yolk. But the yellow centre of the egg has healthy reserves of vitamin D. From the perspective of overall health, it's important to consume the yolk as well as the whites.

Vitamin D deficiency is linked to a host of different diseases, which includes communicable ones like tuberculosis and non-communicable ones like diabetes, osteoporosis, rickets and cardiovascular diseases. Recent studies also indicate that vitamin D deficiency could lead to miscarriages. That's why it is imperative to improve your vitamin D levels, either through the right food or through sufficient exposure to sunlight.

(Reference: Vitamin D Deficiency in India: Prevalence, Causalities and Interventions)

(The above story first appeared on LatestLY on Jun 04, 2018 11:09 AM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).