Immune system performance, bone health, and general wellbeing all depend on vitamin D. During the monsoon season, you may ensure that your levels of Vitamin D remain sufficient by include certain items in your diet.
8 Vitamin D Rich Food You Must Add In Your Diet
Sustaining sufficient amounts of Vitamin D throughout the monsoon season is crucial for general health and welfare.
1. Fatty Fish
The best natural sources of vitamin D are fatty fish, like sardines, mackerel, and salmon. Omega-3 fatty acids and vitamin D, which are good for inflammation and heart health, are also abundant in this fish. Two to three times a week of fatty fish can help you achieve your daily requirements for Vitamin D and maintain your general health.
2. Fortified Foods
Vitamin D is added to a wide variety of meals, such as certain milk, orange juice, and cereal brands. If you’re deficient in natural sources of Vitamin D, these fortified options may be a simple solution to increase your consumption.
3. Egg Yolks
With around 37 IU of vitamin D per yolk, egg yolks are a good source of the vitamin. They are still a great supplement to your diet even though they might not have as much vitamin D as fatty fish. Eggs are a practical way to get more Vitamin D because they are adaptable and can be used in a variety of recipes, such as salads and scrambled eggs.
4. Mushrooms
Vitamin D is abundant in some varieties of mushrooms, including maitake and shiitake. When exposed to ultraviolet light, mushrooms have the ability to naturally synthesise Vitamin D, making them a plant-based source of this vital mineral.
5. Cheese
Vitamin D is present in cheese, especially types like mozzarella, cheddar, and Swiss. Even though cheese doesn’t have as much vitamin D as fatty fish, it can still add to your daily dose. When consumed in moderation, cheese can improve your diet by providing calcium and vitamin D, which supports healthy bones.
6. Yogurt
Yoghurt is a great source of vitamin D, especially if it is fortified. When having a nutritious snack or breakfast, choose yoghurt variants that have been fortified to receive an extra dose of vitamin D. Yogurt’s probiotic component makes it advantageous for digestive health as well.
7. Fortified Plant Milk
Almond, soy, and oat milk are excellent substitutes for regular plant milk if you’re lactose intolerant or on a plant-based diet. Since vitamin D is frequently added to these milks, they are a good choice for ensuring appropriate vitamin D levels.
8. Cod Liver Oil
Another excellent source of vitamin D and a necessary source of omega-3 fatty acids is cod liver oil. It can be added to food or taken as a supplement.
