20 Best Vitamin D Sources: Vitamin D Rich Foods, Fruits and Vegetables

Vitamin D is one of the most essential nutrients required for the healthy functioning of our body. It is important to consume at least one Vitamin D-rich food every day. In this article, we will talk about the 20 best vitamin D sources that you can include in your diet. 

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1. Oily fish:

Some examples of oily fish are sardines and salmon. They are not only rich in vitamin D but also omega-3 fatty acids. There are many ways to prepare these fishes, like grilling, frying, baking or simply adding some small pieces to a side salad. 

 

2. Eggs:

Eggs carry a lot of important nutrients that are required by the human body. They have high amounts of protein, healthy fats and vitamin D. Eggs are versatile and can be prepared in various ways like an omelette, french toast, or simply a boiled egg. 

 

3. Milk:

we all know that Delhi products are rich in vitamin D and milk tops the list. There are many different ways to consume milk. You can order your tea or coffee or eat it with your favourite cereal for breakfast. Milk substitutes like oat and almond milk are also rich in vitamin D. 

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4. Cheese:

Since cheese is a dairy product, it is vitamin D as well. There are various kinds of cheese available in the market. Put them in your salads, or sandwiches, or simply eat a piece of cheese by itself. Not only is it rich in nutrients, but it is also tasty. 

5. Broccoli:

Broccoli is another amazing source of vitamin D. It is not very easily available in Indian markets. However, if you manage to get your hands on some broccoli, a simple way to eat it is by boiling it and adding some seasonings of your choice. 

6. Carrots:

a lot of us might know. Carrots are rich in vitamin A, but they also have a hefty amount of vitamin D. They also have fibre which helps in gut health. carrots can also be eaten raw just after washing them. It is also used in preparing various dishes in India.

7. Almonds:

Just like all dry fruits, almonds are considered a superfood. You have a large amount of healthy fats and also vitamin D, which many of us may not know. They are easy to eat; just grab a bunch of them, and you can have them on your way to school, college or work. 

8. Avocados:

Avocados are mainly eaten in western regions and are not easily available in India. If you manage to get your hands on some, one way to prepare avocados is by making guacamole and putting it on a toasted piece of bread. 

9. Kiwi:

Kiwi is known to be a super fruit and has a lot of nutrients, including vitamins D, C, and K. Not only that but Kiwi also have a lot of fibre, which helps in the smooth functioning of our digestive process. If you see some kiwis in the market, don’t think twice and just get them.

10. Bananas:

we all know that bananas are rich in magnesium, but most of us may not know that magnesium helps in encouraging the production of vitamin D in our body. It also helps in regulating the thyroid hormone in our body.

11. Mushrooms:

Mushrooms are another great source of vitamin D. They have a rich flavour and are often substituted for meat by vegetarians. Mushrooms are often exposed to sunlight for some time to increase their vitamin D content. An easy dish to make is a mushroom stir-fry with other vegetables. 

12. Spinach:

Spinach is a dark, leafy vegetable and has a lot of nutrients. Even though the vitamin D content is not that high, it is packed with a lot of other nutrients making it a good part of your diet. A very famous Indian dish called Palak Paneer is made with spinach.

13. Okra:

Also known as Bhindi, Okra is a common vegetable and is prepared a lot in Indian households. It has an array of nutrients including a lot of vitamin D. One to two servings of Okra can fulfil your vitamin D requirements. 

14. Green Peas:

Green peas are also known as matar in India and can be prepared in a variety of ways. They can be put in a lot of dishes like Pulao, Matar Paneer and an innovative dish called Matar Paratha. 

15. Chicken:

chicken is known for having a high amount of protein, but many people don’t know that if they put the chicken out in the sun for a while, it can also be a source of vitamin D. Chicken is usually eaten by people who work out a lot and need high sources of protein. 

16. Beef:

Beef is another meat and is known for its high protein content. There are a lot of ways to prepare a beef dish. You can prepare a beef burger or just a simple steak to complete your vitamin D requirement. 

17. Kale:

Just like spinach, kale is also a green leafy vegetable. It is not as easily available in India. If you do manage to find some kale, preparing a kale salad is the best way to consume kale. 

18. Cauliflower:

Cauliflower is another vitamin D-rich food. Not only that, but it also has fibre which helps in facilitating digestion. In India, quali is usually prepared with potatoes.

19. Apples:

We all know that an apple day keeps the doctor away. apples are rich in vitamin C, and vitamin D, and also have some fibre content making them a very nutrient-rich fruit. 

20. Lentils:

we all know that lentils are a good source of protein, but they can also provide some amount of vitamin D to our body. Various types of lentils are easily available in India.

 

I hope that this list of 20 best sources of vitamin D has helped you find the source that you can easily manage to get and prepare for yourself and your loved ones!