Vitamin D, also known as the sunshine vitamin, is one of the most crucial nutrient required for smooth functioning of a variety of body functions. An integral function of Vitamin D is that it regulates the amount of calcium and phosphorous in the body – both are elements that are vital for strong bones, teeth and also to keep your muscles healthy. Food safety regulator FSSAI is soon planning to launch a campaign to spread awareness about availing Vitamin D through campaign — Project Dhoop in a number of public and private schools. It is said that the best way to retrieve vitamin D is through getting a good dose of sunshine, but there are many ways through which you can avail decent amount of vitamin D through your diet too. Vitamin D deficiency may cause poor bone health, muscle weakness, increased blood pressure, and hormonal imbalance. There are many signs to tell if you are vitamin d deficient. If you are perpetually fatigues or are facing chronic pain in your muscles and joints despite medication, you may be vitamin D deficient. Lower back pain and low immunity are also signs of vitamin D deficiency.
Here are some foods you must load up on to increase your vitamin D intake naturally.
1. Cheese: Cheese is one of the richest sources of vitamin D. Ricotta is said to have the highest levels of vitamin D. Cheese is also considered as a rich source of good fat and calcium
2. Mushrooms: Mushrooms are packed with decent quantum of vitamin D. Make sure you clean the mushrooms well before using. You can have them in broths, stews or salads.
3. Fatty Fish: Fatty fish like mackerel, tuna, salmon are loaded with high quality vitamin D. Include them in sandwiches, have them grilled or in salads.
4. Egg yolk: Since the vitamin D in an egg comes from its yolk, it’s important to use the whole egg–not just the whites. Don’t toss away the yolk, unless you have a cholesterol problem.
5. Raw Milk: Raw milk is one of the best sources for vitamin D. Vegans can try Soy milk, which is also very rich in the sunshine vitamin.