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. In addition, it helps in cell growth, glucose metabolism, and immune function.
Most people aren't aware that there are a large number of food items that can be consumed to balance the vitamin requirement of our body. Such food items are called Vitamin D D-rich foods in India. Have a look at those food items. But, first have a basic understanding of what vitamin D is and what are its health benefits.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that acts as a pro-hormone, affecting the 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 Indian foods that one can choose from that most of us aren't aware of. We will discuss those foods in the below section before but before that, let’s discuss the benefits of this nutrient.
What Are The Health Benefits of Vitamin D?
By getting the right level of vitamin D-rich food sources, one can experience multiple health benefits of Vitamin D such as the following:
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 need to consider getting your vitamin D level checked. According to research, a deficiency of vitamin D is associated with weight gain. So, meeting this deficiency with vitamin D-rich foods can help in managing a healthy weight.
Nervous System: Many reports claim that people with low levels of Vitamin D may suffer from poor decision-making skills, and lack focus and attention. Adding foods that are rich in vitamin D to your daily diet can help improve the essential functions of your nervous system.
Bone and Muscle Health: Vitamin D-rich foods play a key role in calcium absorption and help in building bone resistance and density. Also, it helps to sustain healthy muscles in life. If you are an older person with good levels of vitamin-rich food intake, you are less likely to be lazy, have poor muscle strength, and be prone to falls.
Cancer: Several studies lately have found that the right level of vitamin D can reduce colon cancer or bladder cancer risk. The biological activities of vitamin D help prevent or slow down the development of cancer by lowering the growth of cancer cells, decreasing tumor blood, or triggering cancer cell death.
List of Vitamin D-Rich Foods in India
Common symptoms of vitamin D deficiency include weak muscles, low bone density, and compromised body 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 top vitamin D rich Indian foods:
1. Mushrooms
Mushrooms are a vital source of vitamin D. Due to their 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 has increased levels of vitamin D. 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 mushrooms, one should sundry them before consumption as they naturally produce Vitamin D when exposed to sunlight.
2. Cheese
Want another reason to enjoy and relish cheese? Cheese is one of the top vitamin D rich Indian foods. Having more 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 be a great idea to seek the requirement of vitamin D by your body.
3. Fish
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 egg and thick fillet of salmon. Tuna is one of the best vitamin D items as it provides a large amount of vitamin D. In 100 g, you can have about 30% of vitamin D which is required daily by the body for proper functioning.
4. Egg
Eggs are a rich source of vitamin D3, making it the most nutrient-dense vitamin D3 foods in India. 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 eggs, 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 a 10% recommended dose of vitamin D3 by having an egg daily.
The reasoning behind eggs being a part of this vitamin D rich food 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.
5. Soy-milk
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 countless other soy products easily available in the market like tofu and soy chunks. These two 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
Fortified cereals are the most healthy cereals with vitamin D in India. Oatmeal and breakfast cereals are fortified with different vitamins which are good for bone health and immunity. Kellogg’s Muesli Fruit, Nut, & Seeds is one of the very popular vitamin D-fortified cereals in India consumed by people mostly in the morning. Also, cereals like all your whole wheat grains including ragi, barley, and soybean atta are highly packed with vitamin D. Always, check the label to ensure that you are getting the right amount of vitamin D in your body.
If Vitamin D D-rich foods don't help you compensate for the vitamin deficiency, please go see a doctor.
7. Milk
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.
8. Butter
All you butter enthusiasts, no need to worry since butter is also one of the vitamin D-rich foods in India. Despite being disapproved by many gym freaks and dieticians, this 'fatty' food is known to contain vitamin D, though in small quantities. Butter also aids 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 looks 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 vegetables and fruits in India that are high in protein and calcium contents like:
Broccoli: It contains vitamins A and K, helping in balanced metabolism (breaking down) of vitamin D. Vitamin K also aids in strong bone health.
Avocado: It plays a key role in enhancing the absorption of Vitamin D. Also, it contains fiber and healthy fats which are good for nutrition.
Kiwi: This is one of the healthiest vitamin D rich fruits in India which helps in the proper absorption of calcium needed for bone and teeth health.
Papaya: Among the greatest vitamin D rich fruits in India, Papaya emerges as the most nutritious as it provides vital nutrients required for optimal health.
Dry fruits like walnuts and peanuts: It promotes healthy teeth and bones.
Vitamin D: Caution
An overdose of anything can cause adverse effects. This fundamental rule applies here in the case of this pre-vitamin as well. An overdose of vitamin D may cause several 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 preventing the risks of chronic ailments like heart disease and diabetes. And finally, it promotes cell growth and strengthens the immune system. Doctors usually prescribe supplements to cure vitamin D deficiency. However, we should opt for natural sources to gain the much-needed vitamins required by our body through dietary modifications.
Summing Up
Though our body gets vitamin D from sunlight, that is not the appropriate method as it can lead to skin cancer risk. The addition of vitamin D-rich foods to your everyday diet is generally the right way to meet the vitamin D safely and healthily. Fish, mushrooms, cheese, fortified cereals, and eggs are the best vitamin D-rich foods that are most nutritious for your bone health, immunity, and overall health. Keep in mind that a healthy body requires 400 to 800 IU of vitamin D daily but the range can vary based on several factors.
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