5 Indian foods that naturally contain vitamin D

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It is a common myth that vitamin D is not available in foods

While sunlight is the primary source of vitamin D, food plays a crucial role, especially for those with limited sun exposure. It is essential to know the food sources of vitamin D because this vitamin is essential for bone health, immune function, and overall well-being. It helps the body absorb calcium, ensuring strong bones and reducing the risk of osteoporosis.

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Mushrooms are naturally blessed with vitamin D

Mushrooms are one of the few plant-based sources of Vitamin D, particularly when exposed to sunlight. Varieties such as button and shiitake mushrooms naturally produce Vitamin D when sun-dried.

Sun-dry mushrooms before cooking to enhance their Vitamin D content. Add them to curries, stir-fries, or soups. Prepare a mushroom and paneer tikka for a healthy, Vitamin D-rich snack.

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Egg yolks are a good source of vitamin D too

Egg yolks are an excellent source of Vitamin D, along with protein and healthy fats. Including eggs in your diet can help maintain optimal Vitamin D levels.
Enjoy boiled eggs as a nutritious breakfast or snack. Prepare egg bhurji (scrambled eggs with Indian spices) for a protein-packed meal. Use eggs in parathas, omelets, or as a topping on dal for added nutrition.

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Fatty fish, widely available in India, is a good source of vitamin D

Fish are among the best natural sources of Vitamin D, along with omega-3 fatty acids, which support heart and brain health.
Grill or bake fish with Indian spices for a flavorful dish. Prepare traditional fish curry with coconut milk for added taste and nutrition. Include fish in homemade tandoori preparations for a protein-rich meal.

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Cod liver oil, as per doctor’s recommendation, can nourish the body with vitamin D

Cod liver oil is a powerhouse of Vitamin D, omega-3 fatty acids, and other essential nutrients. It is often taken as a supplement, especially in colder regions where sun exposure is minimal.
Consume cod liver oil capsules as per a doctor’s recommendation. Add a small amount of liquid cod liver oil to soups or smoothies if preferred.

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Fortified dairy products

Milk, curd, and cheese fortified with Vitamin D are widely available in India. Dairy products not only provide Vitamin D but also calcium, which works together to strengthen bones.

Drink a glass of fortified milk with turmeric for added health benefits. Include curd in meals, either as a side dish or in smoothies. Use fortified paneer to prepare tikkas, curries, or salads.

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