Top 10 Indian Foods Rich In 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…

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

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

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

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

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

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

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

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

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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