Let’s start with what vitamin D is? It is an important nutrient that is necessary for strengthening bones. Vitamin D, often known as the sun vitamin, is needed to help your body absorb calcium better. Calcium, on the other hand, is a mineral that is responsible for building bone strength and health. Clinical nutritionist Rupali Dutta writes: “Vitamin D deficiency leads to rickets in children and osteomalacia (soft bones) in adults because the minerals that keep them strong do not get into the bones.”
Obviously, the best way to top up the sunshine vitamin is through sunshine. The British Dietetics Association recommends at least 15 minutes of sun exposure three times a week between 11 a.m. and 3 p.m. for our vitamin D fix. Aside from the sun, however, there are also many foods rich in vitamin D that can help you with your daily needs, and you can have them as drinks, juices, or even soups. Here are some of the foods you can swallow to help maintain healthy vitamin D intake.
(Also Read: Vitamin D May Also Improve Gut Health And Immunity: Study I On How To Add Vitamin D To Your Diet)
Here are 5 vitamin-rich food options for you:
1. Orange juice:
We know oranges are a storehouse for vitamin C; But did you know that oranges can also be a good source of vitamin D? It turns out they’re high in vitamin D, and having a glass of fresh orange juice with your breakfast can have a lot more benefits than you realize.
Oranges are good for vitamin D.
2. Mushroom soup:
Because mushrooms grow in the sun, they are naturally loaded with vitamin D. They’re also high in magnesium, which helps in the utilization of vitamin D in your body. Try to include the correct variety of mushrooms in your diet outdoors. Make a simple creamy mushroom soup that can help with your vitamin D intake.
3. Cow’s milk:
It is said that drinking a glass of cow’s milk will meet both vitamin D and calcium needs. Healing Foods, a book published by DK Publishing, suggests, “Use whole milk as it is only 4 percent fat; remove your fat and its fat-soluble vitamins A, D, E and K are also reduced.”
Milk is a great way to include both vitamin D and calcium in your diet
4. Yogurt-based drinks:
Quark is high in vitamin D, calcium, and magnesium, and curd-based drinks like lassi and chaas can help you get the essential vitamin. According to USDA data, 1 cup of yogurt contains 5 IU of vitamin D.
5. Soy milk shakes:
Plant-based milk substitutes like soy milk and oat milk are fortified with vitamin D and other essential nutrients. It is recommended not to buy packaged soy milk from the market as it contains preservatives and additives.
Plant milk is also good for vitamin D intake
(Also Read: Vitamin D Deficiency Detected In 80% COVID-19 Patients; Diet Sources Suggested By Experts)
These are some of the food options that can help you maintain healthy vitamin D intake. It is always better to consult a doctor before changing your diet, especially if you already have an underlying medical condition.
Disclaimer: This content, including advice, is for general information only. It in no way replaces a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV assumes no responsibility for this information.
