Let’s start with what is Vitamin D? It is an important nutrient that is essential for strong bones. Often referred to as the sunshine vitamin, your body needs vitamin D to better absorb calcium. On the other hand, calcium is a mineral that is responsible for building the strength and health of bones. “Vitamin D deficiency causes rickets in children and osteomalacia (soft bones) in adults because the minerals needed to keep them strong do not penetrate the bones,” writes clinical nutritionist Rupali Dutta.
The best way to load up on the sunshine vitamin is apparently through sunlight. The British Dietetics Association recommends getting at least 15 minutes of sunlight three times a week between 11am and 3pm to get our vitamin D fix. However, in addition to the sun, there are many vitamin D-rich foods that can help you meet your daily needs, and you can have them in the form of drinks, juices or soups. Here are some of the foods you can consume to maintain a healthy vitamin D intake.
(Also read: Vitamin D may also improve gut health and immunity: Study I How to include vitamin D in your diet)
Here are 5 vitamin-rich food choices for you:
1. Orange Juice:
We know that oranges are a storehouse of vitamin C; But did you know that oranges can also be a good source of vitamin D? Turns out they’re full of vitamin D and adding a glass of fresh orange juice to your breakfast may have more benefits than you know.
Orange is good for Vitamin D
2. Mushroom Soup:
Since mushrooms grow in the sun, they are naturally rich in vitamin D. They are also rich in magnesium which helps with the use of vitamin D in your body. Try and include the right variety of mushrooms in your diet. Make an easy creamy mushroom soup that can help you up your vitamin D intake.
3. Cow’s Milk:
It is said that drinking a glass of cow’s milk fulfills the need of both vitamin D and calcium. A book published by DK Publishing, ‘Healing Foods’ suggests, “Use full-fat milk, as it contains only 4 percent fat, remove its fat, and its fat-soluble vitamins A, D, E and are also reduced.”
Milk is a good way to include both vitamin D and calcium in your diet.
4. Yogurt Based Drink:
Yogurt is rich in vitamin D, calcium and magnesium, and consuming yogurt-based drinks such as lassi and buttermilk can help you drink essential vitamins. According to USDA data, 1 cup of yogurt contains 5 IU of vitamin D.
5. Soya Milkshake:
Plant-based milk alternatives such as soy milk and oat milk are fortified with vitamin D and other essential nutrients. It is advisable to avoid buying packaged soy milk from the market as they come with preservatives and additives.
Plant based milk is also good for vitamin D intake
(Also read: Vitamin D deficiency found in 80% of COVID-19 patients; Expert Suggested Diet Sources)
These are some food choices that can help you maintain a healthy vitamin D intake. It is always better to consult a doctor before making any changes in your diet, especially if you are already suffering from any underlying condition.
Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more details. NDTV does not take responsibility for this information.
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