Different vitamins play different roles in the human body. Also known as the ‘Sunshine Vitamin’, vitamin D is one of the most important and key nutrients required for the proper functioning of our body. According to Dr. Rajesh Vukkala, MD (General Medicine), Consultant Physician at VINN Hospital, Hyderabad, vitamin D is mainly associated with the absorption and maintenance of calcium, magnesium, and phosphate in our body. Thus, dealing with the bones and muscles in our body. Also, the sun is its best source.
Our expert Divya Gupta, Consultant Nutritionist and Diabetes Educator says, “Vitamin D maintains bone health, may assist weight loss, boost immunity, and it is also good for our nervous system, maintaining our brain health”. She also recommends that exposure to sunlight is very important. The best time is early in the morning when the sun rises and in that too, the person should stand with their back towards the sun. Exposure to sunlight during the noon can be harmful to the skin. But, since people don’t get to step out much during that time, here are some foods that can be helpful in raising the vitamin D levels in the body.
Dairy products
- Milk, which can be included in milkshakes, smoothies or can be taken simply in the breakfast
- Cheese, which can be added to sandwiches or other foods.
- Yogurt can be eaten as it is or you can prepare buttermilk, lassi, etc.
Egg yolks
These are another good source. For people who avoid eating fish, eggs may be the best option for them to increase their vitamin D levels.
Mushrooms
Amongst all the plants, mushrooms are the only best source of vitamin D.
Fish
Fishes are the best source of vitamin D for non-vegetarians. You can consider these varieties:
- Tuna
- Salmon
- Swordfish
Orange juice
Orange juice is another good source of vitamin D. It is especially the best option for people who are lactose intolerant or for vegetarians.
Oats
Although it may not be as rich in vitamin D as other natural resources, it can still be a good source.
There are many other vitamin D supplements available, but they should be taken under medical prescription only. Therefore, this vitamin is very important for the smooth functioning of our body. Its deficiency can cause health problems like osteoporosis, arthritis, depression, heart diseases, etc. and so, it should be included in our diet from the very beginning.
