Vitamin D Rich Foods in India: Top Vegetables & Fruits

Vitamin D plays a pivotal role in managing calcium and phosphate levels in the body, which is crucial for maintaining strong bones and preventing conditions such as osteoporosis, rickets, and osteomalacia. It also supports a robust immune system. Discover which foods can help you keep your Vitamin D levels in check.

Recommended Dietary Allowance for Vitamin D

For adults aged 19 and older, the Recommended Daily Allowance (RDA) is 600 IU (15 mcg), while those over 70 years should aim for 800 IU (20 mcg) daily.

Foods Rich in Vitamin D

Here’s a list of Vitamin D-rich foods to incorporate into your daily diet:

• Mushrooms
  Mushrooms are excellent sources of Vitamin D, especially when exposed to sunlight. They can be enjoyed in various forms—cooked, baked, or pan-fried. Consuming less than 100 grams of mushrooms daily can provide about 2300 IU of Vitamin D.

• Oranges
  Oranges and orange juice are beneficial for Vitamin D and calcium intake. One cup of orange juice contains approximately 100 IU of Vitamin D. Having an orange a day can help meet your daily requirements.

• Bananas
  Bananas are not direct sources of Vitamin D but are rich in magnesium, which helps activate Vitamin D in the body. Eating 1-2 bananas a day can aid in optimizing Vitamin D levels.

• Spinach
  Spinach is a fantastic source of Vitamin D and calcium. Consuming 1 cup of fresh spinach or ½ cup of cooked spinach can boost your Vitamin D intake while providing other health benefits.

• Yogurt
  Fortified yogurt enhances Vitamin D levels and is also rich in calcium, protein, and probiotics. Aim for 1 to 1 ½ cups of yogurt daily to enjoy these benefits.

• Tofu
  Fortified tofu, a great option for vegetarians, provides a good amount of Vitamin D. Eating about 25 grams of tofu daily can contribute to your Vitamin D intake. Per 100 grams, tofu provides around 100 IU of Vitamin D.

• Soy Milk
  Soy milk, a plant-based alternative to cow’s milk, is high in Vitamin D, Vitamin C, and iron. Consuming less than 500 ml of soy milk daily can offer 107-117 IU of Vitamin D per cup.

• Cheese
  Cheese is another excellent source of Vitamin D. It contains high levels of phosphorus, fat, protein, and calcium. Eating around 40 grams of cheese daily can contribute to your Vitamin D needs. 100 grams of cheese has about 24 IU of Vitamin D.

• Cereals
  Fortified cereals are an easy way to include Vitamin D in your diet. They are ideal for breakfast and can provide 40-100 IU of Vitamin D per 100 grams. Consuming 25-30 grams of cereal for children and 30-45 grams for adults is recommended.

Conclusion

Maintaining adequate Vitamin D levels is essential for overall health. Incorporating the aforementioned foods into your diet can help you meet your Vitamin D requirements effectively. For additional support, consider supplementing with multivitamin gummies to enhance your overall wellness and nutritional balance.

Sources: Healthline, MedicalNewsToday, HealthifyMe

Disclaimer: This blog offers general information on health-related topics and is not a substitute for professional medical advice. Always consult with your healthcare provider before making significant changes to your diet or health regimen.