Ever since COVID-19 emerged, Vitamin D has been in the news a lot. Some experts consider Vitamin D deficiency as one of the factors affecting the severity of COVID-19 infection.

Vitamin D3:

Vitamin D3 is a part of the D vitamin family. It is actually a hormone that is naturally produced when your body is exposed to the sun. It has many health benefits. According to a study done in 2008, Vitamin D3 helps with brain development. A lack of Vitamin D3 in pregnant women may be a contributing factor to autism in children.  As per some experts, D3 may also play an important role in the development of gross motor skills. It may even help in some aspects of emotional development.

What causes Vitamin D deficiency?

While you may easily get most other nutrients from the food you eat, Vitamin D is present in only a few food items such as fish, cod liver oil, and eggs. Your body can make this vitamin too when your skin is directly exposed to sunlight. The problem is that most of us now spend too little time under the sun. And when we step out, we wear sunscreen which interferes with the production of Vitamin D in our body.  This leads to a deficiency of Vitamin D.

What is vitamin D deficiency?:

Nutrient D insufficiency implies that you need more nutrient D in your body. Vitamin D deficiency can lead to many serious health problems. If your body is deficient in Vitamin D, it will not be able to absorb calcium effectively. This lack of calcium may result in osteoporosis. It may also cause high blood pressure in some people. Vitamin D deficiency also increases the risk of other bone density health problems such as rickets which causes skeletal deformity. This deficiency in mothers may also cause serious problems in their children.

How to get sufficient Vitamin D:

If you have Vitamin D deficiency, try to spend more time under the sun. A few hours spent outdoors every week is all you need to have sufficient Vitamin D. If you can’t do that, you can take Vitamin D supplements after consulting your doctor.

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What are Antioxidants?

Antioxidants are substances that fight free radicals that can damage body cells.

Free radicals are harmful compounds that are produced by cells as the body processes food and reacts to the environment.

Free radicals high level in your body can cause harm to your body. They can be a primary cause of multiple illnesses, including diabetes, heart disease, and cancer.

If the body does not drain out the free radicals effectively from the body then oxidative stress can increase that can harm body cells and functions.

Various factors like smoking, exposure to sun and pollution, stress, etc can increase free radicals.

The Source of antioxidants can be natural or artificial. The human body also produces antioxidants to keep a check on free radicals.

Other sources for antioxidants can be plants. Fruits, vegetables, and Vitamins E, Vitamin C are effective antioxidants.

It is very important to maintain a balance between free radicals and antioxidants. Free radicals also have an important role to built up immunity. Our immune cells use free radicals to fight infection.

Oxidative stress for a longer duration can damage your DNA and other body cells which can lead to serious illness.

Environmental factors and procedures that can prompt free radical formation

• Air pollution
• UV light radiation exposure
• Exposure to chemicals.
• Cigarette smoking and alcohol intake.
• To much intake of processed foods, trans fats, and fast foods.

Antioxidants help to reduce oxidative damage to cells and biochemicals. However, there is a lack of evidence that a higher intake of antioxidants can reduce the risk of diseases.

SummaryYour body needs to maintain a certain balance between free radicals and antioxidants. When this balance is disrupted, it can lead to oxidative stress.

Antioxidant-rich foods

The crucial finding suggests that the intake of antioxidant-rich foods reduces damage to cells and gives a superior fight to free radicals. Hundred and thousands of substances can act as an antioxidant. Example of antioxidant that comes from outside the body are

• Vitamin C
• Vitamin A
• Vitamin E
• Beat-carotene
• Selenium
• Manganese

Food Sources

Plant-based foods are the best source of antioxidants. To obtain some specific antioxidants try following food products in your diet.

Dairy produce, eggs, and liver rich in Vitamin A

fruits and vegetables, especially berries, lemons, oranges, and bell peppers are rich in Vitamin C

Sunflower, Nuts and seeds, vegetable oils, green leafy vegetables are rich sources of Vitamin E

Carrots, peas, spinach, and mangoes are a good source of Beta-carotene

Tomatoes and watermelons are active sources of Lycopene.

Corn, papaya, green leafy vegetables, and oranges source of Lutein

Corn, wheat, nuts, Rice, eggs, cheese, whole grains and legumes source of Selenium

Green and black teas,red grapes,dark chocolate ,pomegranates ,blueberries,apples,broccoli,spinach,lentils good sources of antioxidants.

Should we consume antioxidant supplements?

Antioxidants in the diet are essential for healthful lives, but more is not better. Professional advice to avoid a high dose of antioxidant supplements it has been recognized that antioxidants in the diet are essential for healthful lives.

Research suggests supplementation of the diet with various kinds of antioxidants can improve health and extend life.

Each diet rich in oxidant is always a better idea. But if you don’t follow healthy diet low dose supplements like multivitamins you can include in your diet.

Conclusion :

Antioxidant plays a vital role in fighting free radicals which can harm body cells. A balance must be maintained between free radical and antioxidant. When balance is disturbed then oxidative stress results. Follow a diet rich in antioxidants for a healthy life.

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