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
- 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
