For a country that gets abundant sunlight for most parts of the year, it’s strange to find a significant part of our population being diagnosed with Vitamin D deficiency. It’s almost become a pandemic. Vitamin D or the ‘sunshine vitamin’ is an essential nutrient that keeps the bones and teeth healthy. Most of the people aren’t aware that there are a large number of food items that can be consumed to balance the vitamin requirement by our body. Such food items are called Vitamin D Rich Foods in India.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that acts as a pro-hormone, affecting hormonal balance and immune system of the body. It also plays a role in calcium absorption into the bones. Now, it goes without a doubt that, the biggest source of Vitamin D is sunlight. But, one cannot stand in the sweltering heat of the sun for a considerable time, right? That’s when we turn to more convenient Vitamin D rich foods in India. There are a large number of healthy Vitamin D rich foods in India that one can choose from that most of us aren’t aware of.
Health Benefits of Vitamin D
By consuming the right level of vitamin d rich food sources, one can experience multiple health benefits of Vitamin D such as the following:
1. Weight management
Whether Vitamin D deficiency causes obesity or obesity leads to vitamin D deficiency is still unclear. However, if you are having difficulty losing weight, you may want to consider getting your vitamin D level checked.
2. Nervous system and Cancer
Many reports claim that people with low levels of Vitamin D may suffer from poor decision-making skills, and lack focus and attention. Alongside, several studies lately have found that the right level of Vitamin D can reduce colon or breast cancer risk.
3. Bone and Muscle Health
Vitamin D rich foods play a key role in calcium absorption and help in building bone resistance and density. Also helps to sustain healthy muscles in life. If you are an older person with good levels of vitamin d rich foods intake, you are less likely to be lazy, poor muscle strength and prone to falls.
List of Vitamin D Rich Foods in India
Common symptoms of vitamin D deficiency include weak muscles, low bone density and compromised body’s resistance to certain diseases. In severe deficiency cases, it may also cause asthma in children or cognitive impairment at an older age, intolerance to glucose and multiple sclerosis. However, don’t worry since the amount of Vitamin D we consume is in our hands. Here’s a list of sources of vitamin D rich foods in India.
Mushrooms are a vital source of vitamin d. Due to its rich vitamin d content, one ought to include it in your diet by consuming it at least four times a week. It is one of the healthiest vitamin d rich foods in India that will shoot up its level. How you consume it is entirely your call, you can cook it, bake it or pan-fry it to turn it into a tasty and healthy treat. It’s claimed that to reap more benefits of mushroom one should sundry them before consumption as it naturally produces Vitamin D when exposed to sunlight.
Want another reason to enjoy and relish cheese? Cheese is one of the top vitamin d rich foods in India. Having more of cheese is the easiest and the tastiest solution to solve your vitamin d deficiency. Out of all the cheeses, Ricotta cheese is the highest source of vitamin d. So, finally spreading some extra layer of cheese on that morning toast may not be such a bad idea.
Whether it be mackerel, tuna, trout or an eel, all kinds of fish are a high source of Vitamin D. It is noted that more oily or fatty fish contain more Vitamin D than less oily one eg: thick fillet of salmon.
Eggs are a rich source of vitamin D. The vitamin in an egg comes from its yolk. Therefore, it’s important to use the whole egg and not ignore the whites for a wholesome dose of vitamins in your body. So, when consuming egg, always remember to eat the most nutritious part of the egg i.e egg yolk. However, remember a single egg contains low levels of vitamin D. As claimed, you can get 10% recommended a dose of the vitamin by having an egg daily.
The rationale behind eggs being a part of this vitamin d rich foods in India:
Hens raised in pastures spend a lot of time outdoors exposed to the sun. Hence, their eggs have the highest amount of vitamin D as compared to the other eggs in the market. Not to forget, besides vitamin D, eggs are a very good source of vitamin B12 and protein.
What essentially is soy-milk? It is a plant-based milk that is produced by soaking, drying and grinding soybeans in water. Although soymilk contains almost the same amount of protein as regular cow’s milk, it is high in Vitamin D along with other vitamins such as Vitamin C and iron.
Other Soy products
If one isn’t too fond of soy-milk altogether, you can switch to myriad other soy products easily available in the market like tofu and soy chunks. These too are a healthy source of vitamin D and therefore have been included in our list of vitamin d rich foods in India.
6. Fortified cereals
Oatmeal’s and breakfast cereals are fortified with different vitamins. Check the label to ensure that you are getting the right amount of vitamin D in your body. Also cereals like all your whole wheat grains including ragi, barley and soybean atta.
If Vitamin D Rich Foods don’t help you compensate for the vitamin deficiency, please go see a doctor. To find the doctor, here’s a comprehensive list of the Best Vitamin D Deficiency Doctors in India.
As per studies by nutritionists, a single glass of milk can provide you with 20% of your daily requirement of vitamin D. When consuming milk, always opt for whole fat milk since skimming the milk removes its much-needed vitamin d contents as it is a fat-soluble vitamin. Other products made from whole milk also contain this vitamin.
All you butter enthusiasts, no need to worry since butter is also one of the vitamin d rich foods in India. Despite being frowned upon by many gym freaks and dieticians, this ‘fatty’ food is known to contain vitamin d, though in small quantities. Butter also aid the absorption of vitamin D and others obtained from other sources along with antioxidants by the body. But, always remember that quantity is the key. One look to not consume butter in excess. If consumed in moderation, butter can be a healthy addition to your vitamin intake diet.
9. Other Food Items
Some other common vitamin d rich foods in India are foods that are high in protein and calcium contents like:
- Dry fruits like walnut and peanuts
Also, read about: Foods that Lower Cholesterol.
Vitamin D: Caution
An overdose of anything can cause adverse effects. This fundamental rule applies herein in the case of this previtamin aswell. An overdose of vitamin d may cause a number of health conditions including nausea, poor appetite, constipation, weight loss, weakness, and kidney damage. Always remember to not consume more than 4000 IU per day, whether it be through sun basking, food items, and/or supplements. This deficiency is acknowledged as a serious medical condition by many physicians and dieticians. It plays an important role in warding off chronic ailments like heart diseases and diabetes. And finally, it promotes cell growth and strengthens the immune system. Doctors usually prescribe supplements to cure vitamin d deficiency. But should opt in for natural sources to gain the much-needed vitamin required by our body through dietary modifications.