12 Wonderful Vitamin-D Rich Foods to Brighten Your Diet in India

Vitamin-D, often lauded as the ‘sunshine vitamin’, is crucial for bone health, immune function, and overall well-being. While the sun is a generous source of this nutrient, dietary sources are equally important, especially considering the indoor lifestyles many lead today.

In India, where diverse diets flourish, there are plenty of foods rich in Vitamin-D that you can incorporate into your meals. Here’s a look at some lip-smacking options available across the country.

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What is Vitamin D and its benefits?

Vitamins and minerals are important for the proper functioning of the body such as fighting against infections, wound healing, making our bones strong, and regulating hormones.

It plays a vital role in supporting your immune and brain health. Deficiency of it reduces the risk of certain diseases, which will impact your mood and reduce mental stress.

Vitamin-D Benefits:

Note: Only take vitamin-D supplements recommended by doctors; never take it without consulting a healthcare professional.

You can take it from natural foods or through sunlight. The sun is one of the most obvious and natural ways to get it when your skin is exposed to sunlight. Don’t wear thick clothes wear thin light clothes so that your body absorbs the sunlight. It is even good for skin and hair health.

Fish – The Sea’s Bounty:

1. Salmon: It is a great source of vitamins, on the other hand, it will boost your health. It contains omega-3 fatty acids. A fatty fish like salmon is not only delicious but also an excellent source. Grill it or bake it; it’s versatile and healthy.
2. Mackerel: Another fish variety widely available, mackerel is bursting with Vitamin-D and Omega-3 fatty acids. It may improve cardiovascular health which leads to better heart health such as magnesium, potassium, and zinc.
3. Tuna: One of the best dietary sources, canned or fresh, tuna is convenient and Vitamin-D friendly. Add it to salads or sandwiches making it convenient and cost-effective for a quick boost meal.

Dairy Delights

4. Cow Milk: A good source of calcium and a staple in many Indian homes, cow milk is fortified with Vitamin-D, making your morning chai a bit healthier.
5. Yogurt: Pair your meals with a bowl of yogurt. Besides aiding digestion and gut health, it’s a good source of Vitamin-D.
6. Cheese: Who doesn’t love cheese? A viable source of vitamin-D and calcium. Thankfully, it’s also on the list of Vitamin-D rich foods.

Eggcellent Source

7. Eggs: Particularly the yolks, are a handy source of Vitamin-D. They’re also easy to add to your diet, from breakfast omelets to evening snacks.

Plant-Based Picks

8. Mushrooms: The only plant-based source of Vitamin-D, mushrooms can absorb sunlight and convert it into this vital nutrient.
9. Fortified Orange Juice: Though not a traditional Indian beverage, it’s becoming more popular and is a great supplement. It will increase blood levels in children. With this, you can add it to your diet.

Grains and More

10. Fortified Cereals: With fortified cereals you can have the benefits of folate and Vitamin A, C and D Start your day with cereals fortified with it, available in various tasty options.

The Unconventional Choices

11. Ricotta Cheese: Filled with the nutrients goodness of protein, calcium, and vitamin-D. Less common but packed with Vitamin-D, ricotta can be a delightful addition to many recipes and salads.
12. Butter: Used sparingly, butter adds flavour and bone health which will protect your teeth and joints, and a dose of Vitamin-D to your cuisine.

Not Just Food – Supplements and Fortification

For those who struggle to get enough of this through food alone, supplements can be a helpful alternative. Additionally, many packaged foods are fortified with it, making it easier than ever to meet your daily requirements.

Vitamin-D Deficiency Symptoms:

1. Bone Loss
2. Muscle Cramps or weakness
3. Mood Changes such as stress or depression
4. Bone & Joint Pain (especially in your back)
5. Fatigue
6. Sleepless nights
7. Hair loss
8. Loss of appetite
9. Pale skin
10. Easily tend to sick

Infuse with Flavour and Health in Every Meal

With these readily available foods in India, you can easily ensure that every meal is not just a treat for your taste buds but also a step towards meeting your Vitamin-D needs.

From the succulent pieces of fish to the hearty mushrooms, each of these foods can help keep your body gleaming with health.

Remember, incorporating these foods into a balanced diet and combining them with some daily sunshine will help maintain adequate levels.

However, if you’re concerned about your intake, consulting with a healthcare professional can provide personalized advice.

Here’s to brightening your plates and fortifying your health with a dash of Vitamin-D!