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Top 10 Indian Foods Rich In Vitamin D

Top 10 Indian Foods Rich In Vitamin D

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…


Top Ten Foods Rich in Vitamin D

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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