Saudi Arabia enjoys some of the greatest amounts of sunshine around the world but ironically, also tops the list of the most cases of vitamin D deficiency, which is naturally obtained from the sun.

Nasser bin Mohammed Al-Daggrey, supervisor of Prince Miteb bin Abdullah Center for Research in Biomarkers for Osteoporosis says the average sunlight in the Kingdom is an estimated 2,200 kWh per square meter, due to its location on the earth’s Sunbelt.

"Vitamin D absorbs the essential elements of calcium and phosphorus which play a prominent role in protecting bones and improving muscle strength in humans, besides helping to fight diseases such as colon cancer, breast cancer, heart disease, Type I diabetes, and the common flu,” he said.

”Many Saudis suffer from severe vitamin D deficiency due to lack of exposure to the sun on a daily basis. Prolonged hours of stay indoors or in places away from sunlight, the use of shades on vehicle windshields and consuming junk food low in nutrients all contribute to this deficiency," he added.

Al-Daggrey says vitamin D deficiency in humans is identified through various symptoms such as pain in the muscles and bones, especially in the lower back, chronic headaches, or neck pain. Other psychological symptoms that signal deficiency include depression, fatigue, increased muscle aches, sleep disorder, poor attention and concentration, memory impairment, a feeling of fear, high irritability and sexual dysfunction.

He pointed out that the best time for sun exposure to maximize vitamin D absorption is between 9 a.m. and 3 p.m. during the winter, and between 8 a.m. and 10 a.m., and 2 p.m. and 4 p.m. during the summer. The recommended period for exposure to the sun is half-an-hour, three to four days a week.

According to physician Dr. Youssef Jaber, more than 90 percent of Saudis suffer from vitamin D deficiency. “The solution is very simple- you need to expose yourself to the sun in the early mornings and late afternoons everyday,” he said. “Schools should make sure that students get enough sun during the mornings by hosting outdoor activities and outdoor lunch breaks,” he added.

Mothers who are willing to breastfeed their children should make sure to check their vitamin D status with the doctor. Breastfeeding mothers should ensure that they have enough vitamin D and in case they don't, they should help the baby to get enough exposure to sunlight to make up for the deficiency to improve bone and muscle strength," said Jaber.

He further recommended that a daily dose of the essential vitamin be taken daily. "Older adults, obese people, people with dark skin and those who have low fat absorption abilities can take vitamin D supplements in the form of pills or drops. But they should speak to their doctors about the dosage first," he advised.

He said that the vitamin should also be taken to slow down the ageing process because as the skin ages, its ability to process vitamin D from sunlight decreases making it necessary to take it from other sources such as foods rich in the vitamin or its supplements.

Sources of Vitamin D in Foods:

1) Fish: Raw fish contains more Vitamin D than cooked fish and fatty cuts contain more than lean cuts. Fish such as tuna that are canned in oil contain more Vitamin D than those canned in water.

2) Oysters: The marine delicacy is a great source of Vitamin B12, zinc, manganese, selenium, copper, iron in addition to vitamin D. People at risk of heart disease or stroke should eat this seafood in moderation.

3) Caviar: This food is the star in sushi dishes and it is surprisingly affordable especially the black and the red varieties.

4) Fortified Soy products: Such as Tofu and Soy milk are often fortified with both vitamin D and calcium.

5) Fortified Cereals: This breakfast specialty is supported with essential vitamins and nutrients. Always make sure to read the labels on the back to learn more about the product and choose the ones that have no or little refined sugars and no partially hydrogenated oils.

6) Eggs: Aside from Vitamin D, eggs are a great source of protein and vitamin B12.

7) Fortified dairy products: These are already high in calcium, so it makes sense to fortify them with vitamin D.

8) Mushrooms: Don’t we all love them in salads, pizza, pasta and quiche. These small vegetables contain a high amount of vitamin D and also provide vitamin B5 (Pantothenic Acid) and copper.

9) Cod Liver Oil: Cod liver oil has been a popular supplement for many years and naturally contains very high levels of vitamin A and vitamin D.

10) Salami and sausages: These are a great source of vitamin B12, and copper. Sadly, they are also high in cholesterol and sodium and so should be taken sparingly by people at risk of hypertension, heart attack, and stroke.

“Oysters, whole milk, salami, cheese, caviar, and eggs are high cholesterol foods, which should be eaten in moderate amounts and avoided by people at risk of heart disease or stroke,” said Jaber.

Dr. Jaber, offering a solution to the problem of the widespread vitamin D deficiency said that the Saudi medical authorities should draw up a strategic plan with people's health in mind to spread awareness and help them to get the daily dose of the essential vitamin.

—

Email: [email protected]