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Are You Taking Too Much Vitamin D? It Is Possible, But Uncommon

Are You Taking Too Much Vitamin D? It Is Possible, But Uncommon

Growing up, it was common to hear my parents tell us the kids not to play in the sun because, according to them, “You will catch yellow fever for exposing too much of your skin to the sun.”

But things changed a when we grew up and found out in our elementary science class then that the sun is actually good for the body, especially early in the morning. In fact, we later got to know the sun is actually responsible for the “D” category of the vitamins when the skin is exposed to it.

Vitamin D is responsible for the efficiency of the brain, bone, muscle, helps you fight infection and also make all the cells in your body communicate well. The sun passes through the skin and gets transformed a number of times before it becomes usable for the body. But the sun isn’t the only source of vitamin D. Some foods are very good sources of Vitamin D or you can take supplements like cod liver oil. [1]

On the other hand, lack of enough vitamin D has been linked to cancer, asthma, type II diabetes, high blood pressure, depression, Alzheimer’s and autoimmune diseases like multiple sclerosis.

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Can you Have too Much of Vitamin D?

The benefits of a vitamin D in the system seem countless, but like every good thing that its availability seem infinite, many want to know if one can actually have too much of it the system—which is a good worry by the way.

The answer is simple: The chances are slim that one can have an excess of Vitamin D in one’s system which will result in what is known as vitamin D toxicity or hypervitaminosis, but it is not impossible.

The most natural and primary source of vitamin D is the sun when one’s body is exposed to it, and the body regulates it through the parathyroid hormones. So the chances of overdoses are slim.

But then, it is not impossible, and according to a website Vitamin D Council, vitamin D is described as a fat-soluble which means unlike other chemical contents, the body finds it hard getting rid of it when it’s too much in the system, and this doesn’t happen because of excess exposure of oneself to the sun, it actually happens when one takes too much vitamin D supplements like cod liver oil. [2]

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Why You Should Worry About Having Too Much Vitamin D

Supplements, unlike other drugs, aren’t known to have side effects. This makes a lot of people abuse them. The notion is because supplements are supposed to help your body get those things it misses from foods you can’t have access to.

But then, just like every chemical element in the body, too much of vitamin D, otherwise known as Hypervitaminosis D is also bad for the body, and if it’s not treated well, or early enough, it can lead to life-endangering diseases like the malfunctioning of the kidney, the liver diseases or even tuberculosis and more.                                       

Symptoms of Excess Vitamin in the Body

If you’re wondering if you indeed have too much of this vitamins in your systems, the following are symptoms you should look out for:

  • Being or feeling sick
  • Poor appetite or loss of appetite
  • Feeling very thirsty
  • Passing urine
  • Constipation or diarrhea
  • Abdominal pain
  • Muscle weakness or pain

According to Mayo Clinic, an appropriate daily dosage should be 600UI, and you’re only advised to take more than that when you’re treating a vitamin D-related diseases, and this is usually prescribed by a physician. [3]

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So What Amount Exactly is Too Much?

As pointed out earlier, apart from the above-stated symptoms, the easiest way to know you have too much of this in your system is to go for a blood test—specifically to test yourself for 25(OH)D. If you have been taking plenty of supplements daily and you feel any of those above stated symptoms, chances are high that it’s a sign of vitamin D toxicity, and you might need to get tested through a blood test.

But then, other things can be responsible for those diseases mentioned earlier, so the best thing to do will be to check in and see a doctor so that a test can be conducted on you. It has been proven that taking anything above 4,000UI vitamin D supplement daily doesn’t have an additional effect on our body, and anything above 10,000UI over an extended period of time isn’t helpful, but in fact, endangers the body. [4]

Natural Ways of Getting Vitamin D

The best source of calcium still remains the natural sources, i.e. the sun and foods rich in vitamin D.

Food such as vegetables, okra, white beans; fishes with a lot of fat –of which sardines and salmon are rich sources of Vitmain D while soy milk, egg yolks, and orange juice are some of the other good sources of Vitamin D. [5]

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Conclusion

The relationship between vitamin and strong bones was established many years ago when health practitioners found that sunlight is the principal source of Vitamin D.

Today, research has proven that Vitamin D could actually do more –enough Vitamin D is required by the system for treating and preventing many serious and long-term health problems. But be sure you’re not damaging your health in the process of saving it by taking too many supplements.

Reference

[1] http://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods
[2] https://www.vitamindcouncil.org/about-vitamin-d/am-i-getting-too-much-vitamin-d/
[3] http://www.mayoclinic.org/drugs-supplements/vitamin-d/dosing/hrb-20060400
[4] http://www.livestrong.com/article/460139-is-4-000-iu-of-vitamin-d-3-too-much/
[5] http://bembu.com/vitamin-d-foods

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Mayowa Koiki

Freelance Writer. Entrepreneur. An Avid Student of Life

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Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

1

    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

    2

      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

      3

        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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        4. Ingredient Spaghetti Squash Brunch

        4

          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

          5

            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

            6

              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

              7

                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

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                8

                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

                  9

                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

                    10

                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

                      11

                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

                        12

                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                          13. Spaghetti Squash Fried Rice

                          13

                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

                            14

                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

                              15

                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                16

                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

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                                  17

                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

                                    18

                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

                                      19

                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

                                        20

                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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