5 Indian Foods Naturally Rich in Vitamin D ,Top 5 Indian Foods That Naturally Boost Your Vitamin D Levels
5 Indian Foods Naturally Rich in Vitamin D
Vitamin D is important for bone health and overall immunity, but it is primarily found in foods like fatty fish, fortified dairy, and sunlight. However, some traditional Indian foods naturally contain Vitamin D or can be good sources when included in your diet.
Here are 5 Indian foods that naturally contain Vitamin D:
1. Mushrooms (especially wild mushrooms)
- Mushrooms, particularly wild varieties, are one of the few plant-based sources of Vitamin D. In Indian cuisine, mushrooms are used in dishes like mushroom masala, mushroom curry, or stuffed mushrooms.
- Note: Mushrooms need to be exposed to sunlight to produce Vitamin D, so wild mushrooms or those treated with UV light have higher amounts.
2. Fish (like Salmon, Mackerel, and Sardines)
- Fish, particularly fatty fish, is an excellent source of Vitamin D. Indian fish varieties like mackerel (bangda), sardines (pedvey), and salmon are often used in curries, fried dishes, or as grilled fish.
- For example, goan fish curry and machli ki tikki (fish cutlets) are delicious ways to incorporate fish into your diet.
3. Egg Yolks
- Eggs are another natural source of Vitamin D, with the yolk being the most concentrated part. Anda curry or simple boiled eggs are common in Indian meals.
- Including eggs in breakfast dishes like bhurji or omelets can be a good way to add Vitamin D to your diet.
4. Fortified Dairy (if naturally occurring, some may have added Vitamin D)
- While dairy itself doesn't naturally contain much Vitamin D, in India, many brands fortify milk and dairy products like yogurt (dahi) and paneer with Vitamin D.
- Regular consumption of lassi, kheer, or paneer tikka can help you meet your Vitamin D needs, especially if fortified.
5. Ghee
- Ghee, a clarified butter often used in Indian cooking, contains small amounts of Vitamin D, especially if it’s sourced from cows that graze outdoors.
- It is used in many dishes like dal tadka, parathas, and halwa, making it an easy and flavorful addition to meals.
Additional Tip:
- Sunlight is one of the most natural ways to get Vitamin D, so spending time outdoors, especially in sunny areas of India, can also help the body produce Vitamin D.