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Sources of Vitamin D in Uganda

Author- judith Nassaazi

Vitamin D is a vital fat-soluble nutrient that helps the body retain calcium and phosphorus. 

Even though we receive plenty of sunshine all year round here in Uganda, up to 20% of people here are said to be vitamin D deficient! 

A study (1) carried out in Uganda found that 80% of healthy children had a deficiency in vitamin D.

In this article, we will highlight the most common sources of vitamin D that are easy to come by in Uganda.

Vitamin D is found in two forms which are D2 and D3.

How does Vitamin D work?

When you eat food rich in calcium, Vitamin D is the thing that facilitates the calcium to leave the intestines and go where it is needed; like to the bones to make them stronger.

In the absence of Vitamin D, the calcium is just excreted out of the body. 

Rickets is what happens when a child is deficient in Vitamin D while adults get osteomalacia. 


Do you need to see a paediatric orthopaedic surgeon?


Sources of Vitamin D

  • Sunlight. 

The ultraviolet rays from the sun are absorbed by the skin and converted into vitamin D.

  • Silver fish (Mukene )

These are a delicacy in Uganda. They are small fish used to make broths or cooked with other sauces like beans or groundnut paste. 

  • Fish

Oily fish like cod liver is very rich in Vitamin D. Other types of fish like tuna, salmon are also rich in vitamin D.

  • Shiitake mushrooms

Mushrooms are a cheap source of Vitamin D2. This is a plant-based source of Vitamin D. 

  • Fortified foods like cereals, porridge, milk, and Juice 

Vitamin D can also be added to processed foods like milk, and porridge. 

  • Animal products; These include Beef, egg yolk, and liver. 

What about Vitamin D supplements?

In areas with low sun exposure or without foods rich in Vitamin D, Vitamin D supplements are the best alternative.  

In conclusion, vitamin D is a vital micronutrient to our bodies. It can be received through exposure to the sun or from food. The absence of Vitamin D leads to bone and muscle conditions.

References

  1. Vitamin D Insufficiency Is Common in Ugandan Children and Is Associated with Severe Malaria

Sarah E. Cusick , Robert O. Opoka, Troy C. Lund, Chandy C. John, Lynda E. Polgreen. Published: December 3, 2014 https://doi.org/10.1371/journal.pone.0113185  

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