Vitamin D Ki Kami – Ghar Baithe Kaise Puri Karein?

Dhoop milti nahi, thakaan rehti hai?

Agar aap din bhar thake-thake rehte ho, haddiyan dard karti hain, ya mood low rehta hai — to ho sakta hai ki aapko Vitamin D ki kami ho.

🧪Reports mein kaise pata chalega?

Ek simple blood test – 25(OH)D – se aapko pata chal sakta hai ki aapka Vitamin D level normal hai ya nahi. Aajkal 70% se zyada logon mein deficiency milti hai, khaaskar urban areas mein.

☀️ Dhoop ka sahi samay

Subah 8 baje se pehle aur shaam ke 4 baje ke baad ki dhoop kam effective hoti hai. 11 am se 1 pm ke beech 15-20 minute bina sunscreen ke dhoop lena best hota hai.

🥛Khaane mein kya shamil karein?

Milk, curd, eggs, fish (specially salmon), aur fortified foods (jaise Vitamin D wali cornflakes ya milk) lena chalu karo. Mushroom bhi ek achha veg source hai.

💊 Supplement lena safe hai?

Agar deficiency zyada ho to doctor se consult karke Vitamin D3 supplement le sakte ho. Par overdose se bacho – yeh bhi nuksaan kar sakta hai.