Diet tips: Add these 7 foods to your daily diet to stop Vitamin D deficiency

If you often feel tired, experience frequent infections, or suffer from muscle weakness and joint pain, you may have low vitamin D levels. Your body naturally produces Vitamin D when exposed to sunlight. Vitamin D plays a vital role in maintaining your health by supporting the immune system, promoting calcium absorption for strong bones, and reducing the risk of chronic diseases. However, vitamin D deficiency is widespread due to limited sun exposure, poor dietary intake, and various lifestyle factors (Image: Canva)

Deficiency can also lead to brittle bones, mood swings, and an increased risk of osteoporosis. According to Dr Piyush Mishra, General Physician & Immunisation Officer, North East District, New Delhi, "Vitamin D deficiency is more common these days as many people do not get enough sunlight or consume sufficient vitamin D-rich foods, which can compromise immunity and bone health." (Image: Canva)

Vitamin D, explains Dr. Mishra, is crucial for regulating calcium and phosphorus levels, which are necessary for healthy bones and teeth. “It also strengthens the immune system, reduces inflammation, and lowers the risk of conditions like heart disease and diabetes. Since sun exposure alone is not always enough, adding vitamin D rich foods to your diet is also important,” he says, and suggests these 7 vitamin D-rich foods you should add to your daily diet: (Image: Canva)

Fatty fish: Fatty fish are among the best natural sources of vitamin D. A 100-gram serving of salmon provides about 570 IU of vitamin D, fulfilling a significant portion of the daily requirement. Other fish like mackerel and tuna are also excellent sources. Dr Mishra recommends consuming fatty fish at least twice a week to help maintain adequate vitamin D levels (Image: Canva)

Fortified dairy: Many dairy products are fortified with vitamin D to help prevent deficiencies. A single glass of fortified milk contains around 120 IU of vitamin D, while yogurt and cheese also contribute to your daily intake. Choosing fortified dairy products is an easy way to boost vitamin D levels (Image: Canva)

Egg yolks: Egg yolks provide a natural source of vitamin D, with one yolk containing about 40 IU. For those who do not consume fish or dairy, adding eggs to daily meals can be a beneficial alternative (Image: Canva)

Mushrooms: Certain mushrooms, such as shiitake and maitake, produce vitamin D when exposed to sunlight. A 100-gram serving of sun-dried mushrooms can provide up to 450 IU. Adding mushrooms to soups, stir-fries, or salads is a great way to increase vitamin D intake (Image: Canva)

Fortified cereals: Many breakfast cereals, including oats and multigrain flakes, are fortified with vitamin D. Depending on the brand, one serving can provide 40–100 IU. Pairing fortified cereals with milk can further enhance your vitamin D intake, making it a nutritious breakfast choice (Image: Canva)

Cod liver oil: Cod liver oil is a potent source of vitamin D, with just one teaspoon providing 400–1,000 IU. Dr. Mishra advises consuming cod liver oil in moderation, as excessive intake can lead to too much vitamin A, which may be harmful (Image: Canva)

Tofu and soy products: For vegetarians, fortified tofu and soy milk are excellent plant-based sources of vitamin D. A 100-gram serving of fortified tofu provides 100–150 IU. Adding tofu to curries, stir-fries, or salads can help meet daily vitamin D needs (Image: Canva)

The recommended daily intake of Vitamin D is 400 IU for infants, 600 IU for children and adults, and 800 IU for the elderly. If dietary intake and sun exposure are insufficient, supplements may be needed. Dr. Mishra advises consulting a doctor for the right dosage. (Image: Canva) (Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis)