5 foods rich in vitamin D for stronger bones and immunity, easily available in India

Think sunlight is your only source of Vitamin D? Think again. From eggs to mushrooms and fatty fish — here are foods that can naturally boost your Vitamin D levels and immunity! (Image: Pexels)

Vitamin D plays an important role in the body. It helps strengthen the bones by supporting the absorption of calcium and phosphorus, boosts immunity, and protects the brain from inflammation and cell damage. Additionally, it may also reduce the risk of heart disease and help keep infections and illnesses at bay.

While many people think of sunlight as its main source, there are certain foods that are also rich in this essential vitamin. Take a look at the list to know the sources that are easily available in the Indian market.

Egg yolks are one of the richest sources of Vitamin D, which also contain protein and healthy fats—making them a favourite with many health and fitness enthusiasts. They can be enjoyed in several ways: egg toast, omelettes, scrambled eggs, and more. What’s more, they don’t take long to cook and make for a convenient, healthy option when you’re in a hurry.

Also Read: 6 reasons why India’s Vitamin D deficiency is a hidden health emergency

Mushrooms are a great source of Vitamin D, especially when they are exposed to sunlight. Varieties like button and shiitake mushrooms naturally generate Vitamin D when sun-dried. They are also among the rare plant-based sources, and having them regularly, whether cooked, baked, or pan-fried, is considered good for health.

Fatty fish is one of the most excellent sources of Vitamin D. These include salmon, mackerel, sardines, and tuna. They are also rich in Omega-3 fatty acids, which multiply their health benefits for the heart and brain. Incorporate them into your diet 2-3 times a week to increase your Vitamin D levels. They can be grilled, fried, or enjoyed as fish curry.

Dairy products contain not only Vitamin D but also calcium, which helps strengthen the bones. The best examples of dairy sources of vitamin D include cheese, yogurt, paneer, and soy milk. All of them can be cooked in a way that multiplies their benefits. For instance, paneer can be added to a vegetable, milk can be consumed with turmeric, and cheese in egg sandwiches can be both delicious and nutritious.

Also Read: Do these 8 things to avoid Vitamin D deficiency in winter

Cod liver oil is a rich source of Vitamin D and Omega-3 fatty acids. It is most often taken as a supplement. This should be consumed as per a doctor’s recommendation, especially if you are on blood thinners.

Egg yolks, mushrooms, fatty fish, dairy products, and cod liver oil.

Yes, particularly button and shiitake mushrooms, especially when sun-dried.

Incorporate fatty fish into your diet 2-3 times a week.

Yes, dairy products like cheese, yogurt, paneer, and soy milk are excellent sources.

Yes, but it should be consumed as per a doctor’s recommendation, especially if you are on blood thinners.