How To Have A Vitamin D Rich Diet?

If you have been feeling a little fatigued at all times lately with unexplained pain in muscles, chances are that you are experiencing the symptoms of vitamin D deficiency. While going out in the sun is the best way to get this sunshine vitamin in your system, you also need to have a diet that includes foods rich in vitamin D. Let’s find out how you can enrich your diet with vitamin D to stay healthy and happy.

Vitamin D occurs as compounds named cholecalciferol and ergocalciferol which are present in certain foods and diet supplements. The absorption of these compounds happens with the exposure of skin to the sun. A vitamin D deficiency can cause a variety of symptoms like:

• Weight gain
• Frequent illness due to lowered immunity
• Pain due to less absorption of calcium
• Depression
• Loss of bone density
• Hair loss
• Slow healing of wounds

Women are particularly very vulnerable in falling prey to these symptoms and bone loss is experienced by them at a very early age as compared to men. 

Also, it is not sufficient to consume these foods alone; a vitamin D rich diet also means having the vitamin D foods with fat-rich foods to allow proper absorption. Animal source of vitamin D i.e. D3 is the active form of the vitamin and needs to be consumed more than the plant-based D2 form. Having foods rich in vitamin K is also important for the absorption reactions of vitamin d in our body.

Read More: These Food Items Will Help You Brave The Pollution Says Rujuta Diwekar

To have a vitamin D rich diet, you must include the following in your diet: 

• Egg yolks-Show some love to the soft and nutritious yolks by having boiled eggs, poached eggs, omelettes and variety of other egg recipes.

• Cheese-Yes! Bring on the cheese slices, grated cheese and spread some cheese on your toast every other day.
• Have a seafood day. Include fatty fish, like rohu, catla, mackerel, surmai, and salmon in your dishes.

• Make dairy products, orange juice, soy milk, and cereals fortified with vitamin D a part of your daily diet
• Liver-This contains all the fat-soluble vitamins like A, D, K and B. If eating organ meats is not your thing then opt for cod liver oil capsules.

• Ghee-Add a bit of ghee as a finishing touch to your dishes for that heavenly smell, nice taste and a dose of health.