When it comes to consuming ‘Vitamin D’ for the human body, there are multiple ways you can do the same. You can either consume Vitamin D foods or opt for exposing your skin to sunlight because early-morning sunlight provides a lot of Vitamin D (1) for the human body. But, some people don't like to expose their skin to the sun because of rashes, tan, and allergies, which is why eating Vitamin D-rich foods is the best choice.
It doesn't matter whether you're a vegetarian or a non-vegetarian, foods that are rich in Vitamin D are easily available and you can opt for the same without any worries.Â
Vitamin D Foods
In
case you’re looking for rich in Vitamin
D foods, then the following list will be able to satisfy you,
1. Mushrooms:
Mushrooms
are widely available throughout India, and they are extremely high in Vitamin D.
This is because, during the growth of mushrooms, they receive a considerable
amount of sunlight that they store in their cells as Vitamin D.
2. Fish Oil:
It
should be noted that fish oil is high in omega-3
fatty acids (2)
and a great source of Vitamin D. You can easily obtain fish oil from any part of India via various fish markets and
thereby satisfy your craving for obtaining nutrients.
3. Raw Milk:
India
is a place where milk gets homogenized and then heated up for storage. But, if
raw milk that is obtained from cows is consumed directly, then it’s highly
beneficial. It’s one of the rich Vitamin D foods that are readily available in multiple cow farms across India.
4. Cottage Cheese:
It's
easy to create cottage cheese at home
just by adding some drops of lemon juice to
a bowl of milk. Cottage cheese is not only great for your stomach's bowel movements but is also a great Vitamin D source.
5. Eggs:
Almost
every Indian out there loves eating eggs, and eggs are high in proteins & Vitamin D. You can either
eat egg omelets or boiled eggs as a part of your daily
diet.
Read: Which
of the following foods contains the most vitamin b12?
6. Lassi:
Lassi
can be defined as a beverage that is created using curds. It’s a by-product of milk. It keeps your tummy full, is
extremely nutritious, and is high in
Vitamin D.
7. Oats:
If
you’re a vegetarian and you are seeking food that is high in fiber as well as Vitamin D, then oats
are the way to go. You can either eat oats with milk or create a masala
oats recipe.
8. Paneer:
Paneer
(otherwise known as Tofu in foreign countries) is
one of the most popular Vitamin D foods and is created from milk. You can proceed to eat paneer in
your salads or just create a
delicious recipe with it.
9. Orange Juice:
In
case you’re lactose intolerant, then you can go ahead with consuming orange
juice because it’s one of the most popular Vitamin D foods as well. One cup of orange juice per day will be enough for your daily
Vitamin D requirements.
10. Yogurt:
Another
milk-based food that is rich in Vitamin D. You can obtain yogurt easily from
your nearby market, and it also provides a good source of calcium. (3)
Final Note
As
per your requirement, you'll need to decide what works for you when it comes to
consuming Vitamin D foods. You
have to eat those types of foods only that you're comfortable with, and your
stomach can easily digest the same
without any bowel problems. For example, not everyone may like
eating fish. Therefore, for them, eggs are a great alternative.