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…
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