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Top 10 Indian Foods Rich In Vitamin D

Vitamin D is a nutrient that can be produced by the body in response to sunlight. Some food contains As a replacement when you are not exposed to sunlight, such as eggs and dairy products.

Vitamin D deficiency is not a new phenomenon and has been around for quite some time. The deficiency was first discovered in the early 20th century when people started using sunscreen and staying indoors more often. The problem with this is that vitamin D comes from sunlight, so you can’t get enough of it if you are not exposed to sunlight.

Vitamin D supplements are recommended for those who do not get enough through their diet or through sun exposure. This includes people who live in areas with less sunshine or cover most of their skin when they go outside, such as people who have lupus or psoriasis or those who are housebound. Vitamin D is known for a fat-soluble prohormone that exhibits an array of hormonal activities in the body, promoting calcium absorption and utilization, bone formation and maintenance, cell differentiation and proliferation, neuromuscular transmission, and cell growth.

Vitamin D :

  • Vitamin D known as the Sunshine Vitamin is a fat soluble essential nutrient that gives us many health benefits
  • Its major role is helping in regulation and absorption of calcium in the body which helps strengthening the bones but is only useful in the presence of Vitamin D
  • The Vitamin acts on cells in the body and allows them to absorb calcium from the intestines
  • It ensures that there is enough calcium for the body to use, so the fact is one cannot do without the other
  • It helps to keep bones and teeth strong by increasing bone density
  • It improves the body’s resistance against certain diseases
  • Helps in treating chronic diseases like heart diseases and diabetes
  • It promotes cell growth and strengthens the immune system
  • Naturally we get Vitamin D from Sunlight and it serve as a best source
  • Deficiency of vitamin D is seen as a serious medical condition
  • Signs of Vitamin D Deficiency, brittle bones, tiredness, pain in the joints and bones, depression, hairloss, bleeding gums…

The Best Vitamin D Foods in Your Diet:

top ten foods rich in vitamin d diet food

1 Mushroom2 Eggs
3 cheese4 Fatty Fish
5 Cod Liver Oil6 Pork
7 Oysters8 Yogurt
9 Tofu10 Soy Milk

Ten Important Indian Foods Which is Rich in Vitamin D –

1.  Mushroom :

  • Mushrooms can naturally produce Vitamin D when exposed to sunlight
  • They contain no fat and are a valuable source of fiber
  • They are also packed with selenium which you don’t find in most fruits and vegetables
  • For more benefits you can sun dry them before consumption
  • They can be cooked, baked or pan fried to get a tasty and healthy delight
  • 100 grams of mushroom gives us 22 calories and 1% i.e 0.20mcg Vitamin D

2.  Eggs :

  • Most of the protein in an egg is found in the white
  • The fat, vitamins, and minerals are found mostly in the yolk
  • People who dont eat fish can take eggs as a whole to get Vitamin D naturally
  • Vitamin D levels in egg yolk depend on sun exposure and the vitamin D content of chicken feed
  • A boiled egg contains 21% of vitamin D and serves 155 calories /100gms
  • Starting from the breakfast one can make a variety of dishes with eggs

3.  Cheese :

  • Cheese is one of foods source on Vitamin D
  • There are a large variety of cheese available
  • Cheese is valued for its portability, long life, and high content of fat, protein, vitamins, calcium, and phosphorus
  • Amount per 100 grams of cheese serves 371 calories and 6% of Vitamin D this may vary
  • It can be eaten raw, or in baked / toasted dishes/ as cheese spreads

4. Fatty Fish :

  • All kinds of fish are high on Vitamin D
  • Most importantly oily or fatty fish contain more Vitamin D
  • Fish store large quantities of vitamin D in their liver and fat tissues, including the fat associated with muscle
  • Fish do not synthesize vitamin D and are fully dependent on dietary sources to meet their requirement
  • Example salmon, sardines, trout, mackerel, tuna or eel
  • Values may vary depending on the fish we consume
  • Fish can be eaten boiled, toasted, pickled and in wide variety of dishes

5.  Cod Liver Oil :

  • Cod liver oil is also one of the best food sources of vitamin D
  • Cod liver oil is a type of fish oil supplement
  • High in omega-3 fatty acids, providing many health benefits, including reduced inflammation and lower blood pressure
  • It plays an important role in maintaining healthy bones by regulating calcium absorption
  • Relieve joint pain and treat rickets, a disease that causes fragile bones in children, maintains good heart health, reduces depression and anxiety problems and improves eye health
  • Per 100 grams 2500% rich in Vitamin D

6.  Pork :

  • Pork in general is high in vitamin D
  • It is a common meat eaten worldwide
  • Pork is eaten both freshly cooked and preserved
  • Curing extends the shelf life of the pork products
  • Mostly the liver of pork is rich in Vitamin D and porks raised exposed to sunlight serves a good source
  • 100 grams contains 145 calories 13% of Vitamin D

7.  Oysters :

  • Oysters are low in calories and high in nutrients
  • Being a good food source of vitamin D, they also contain vitamin B12, copper, phosphorus, and zinc
  • Copper, for instance, has been shown to have a positive impact on bone health
  • Another good source of omega-3s, shrimp are high in protein and low in fat and calories

8.  Yogurt :

  • Yogurt is a great choice for fortification as it’s a popular snack that is rich in calcium, protein and gut-friendly bacteria
  • Vitamin D-fortified yogurt improves vitamin D levels and may offer several other health benefits too
  • Vitamin D-fortified yogurt may be a good way to improve weight management and health in adults of all ages
  • It also benefits those at risk of developing chronic diseases
  • Variety of dishes can be done tastier and healthier one

9.  Tofu :

  • Vegetarians can add vitamin D to their diet with fortified tofu
  • If tofu is fortified, it can be a good source of vitamin D
  • It provides around 2.5 mcg per 100 grams
  • We can make gravies, salad..etc

10. Soy Milk :

  • Soy milk is a plant-based milk product
  • By soaking dry soybeans and grinding them with water we get soy milk
  • It contains the same amount of protein as regular cow’s milk and high Vitamin D, Vitamin C and iron
  • It contains around 2 to 3 micrograms of Vitamin D

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