Top 10 Vitamin D-Rich Foods for Stronger Bones & Immunity

Vitamin D, known as the ‘sunshine vitamin,’ is crucial for bone health and immunity. While sunlight is a natural source, many people, especially in cold climates or those who stay indoors, may not get enough. Incorporating vitamin D-rich foods into your diet is essential for your health. Here are the 10 best foods high in vitamin D to consider.

Vitamin D through sun exposure:

Vitamin D is unique because it can be produced in the skin through sunlight. UVB rays convert a natural molecule into vitamin D3, which the liver and kidneys then activate into calcitriol, crucial for calcium and phosphorus absorption and bone health.

Required sun exposure varies by skin colour, location, and time of day, with 10 to 30 minutes of midday sun several times a week typically sufficient. However, it’s essential to use sunscreen and protective clothing to reduce skin cancer risk.

Uses of Vitamin D:

Vitamin D nutrient is needed for good health. It is an essential vitamin that helps your body in many ways, such as:

• Absorb calcium, which helps build strong bones.
• Protects from osteoporosis
• Enhances immune function
• Promotes tissue growth
• Promotes dental health
• Lowers the risk of diabetes
• Improves brain function
• Improves heart health

The vitamin D-rich foods in India include:

1. Egg yolk: Egg yolks are the bright yellow part in the middle of an egg. They have a lot of fat but offer important nutrients and health benefits. The calories in an egg yolk can change based on the egg size. Eggs are rich in naturally occurring cholecalciferol (vitamin D3). Egg yolks have vitamin D in them. A large egg yolk includes approximately 37 IU of vitamin D, about 5% of the daily recommended value (DV).

2. Yoghurt: Yogurt can provide Vitamin D if fortified, with some brands offering 10-20% of the daily requirement per serving. Natural yoghurt usually contains little to no vitamin D, and Greek yoghurt is often not fortified unless labelled. For more vitamin D, opt for fortified yoghurt or combine it with other sources like fatty fish, eggs, or fortified milk. Always check the nutrition label!

3. Bananas: Bananas do not naturally contain vitamin D, but they can help increase vitamin D levels due to the presence of magnesium. Magnesium is crucial for activating vitamin D in the body, helping to maximize its benefits.

4. Salmon: Salmon is one of the best natural sources of vitamin D, essential for bone health, immune function, and other bodily processes. A 3.5-ounce (100-gram) serving of farmed Atlantic salmon provides about 526 IU of vitamin D, which is over half of the Recommended Dietary Allowance (RDA) for most adults. Wild salmon is even richer in vitamin D, often providing up to 1300 IU per serving, nearly triple the RDA.

5. Fortified Cereals: Cereals with added nutrients are an easy way to obtain vitamin D, which assists in bone and immune system health. They are particularly useful for people who cannot spend time in the sun or have dietary limitations. These cereals can be paired with your favourite breakfast dishes like upma or poha for a tasty twist and added Vitamin D. Other brands that fortify their cereals can also be used to start your day on a healthier note.

6. Fortified Dairy Products: A significant number of Indians regularly consume dairy products such as milk, paneer, and yoghurt. Choosing fortified versions of these products can boost your vitamin D intake. A glass of fortified milk or a bowl of fortified yoghurt is an easy and beneficial choice for your health, especially in areas with limited sunlight, as it helps prevent vitamin D deficiency.

7. Mushrooms: Mushrooms exposed to ultraviolet (UV) radiation can produce significant amounts of vitamin D, mainly D2, along with some D3 and D4. While D2 levels may decrease with storage and cooking, mushrooms typically provide over 10 μg/100 g if consumed before the best-before date, exceeding most foods and meeting the daily recommended intake.

8. Cod Liver Oil: The vitamin D content of cod liver oil is high—roughly 1,360 international units (IU) per tablespoon—much more than the daily allowance for adults. For those who don’t get much sun exposure, this makes it helpful in preventing vitamin D insufficiency. Along with vitamin A and omega-3 fatty acids, it promotes general health.

9. Cheese: Cheese can be a rich source of Vitamin D, especially varieties like Swiss, Edam, and Gouda, which are made from the milk of animals exposed to sunlight. However, the amount of Vitamin D in cheese can vary, so it’s best to also get this vitamin from other sources like fortified foods and sunlight exposure.

10. Soy Milk: Soy milk is often fortified with Vitamin D, making it a good plant-based alternative to dairy for meeting Vitamin D needs. Most brands contain vitamin D2 or D3, offering similar benefits to cow’s milk, but it’s important to check the nutrition label, as not all are fortified.

FAQs:

1. What role does vitamin D play in bone health?

Answer: Vitamin D is crucial for bone health because it helps the body absorb calcium, which is essential for the development and maintenance of strong bones. A deficiency in vitamin D can lead to bone disorders such as rickets in children and osteomalacia or osteoporosis in adults.

2. Can vitamin D deficiency affect mood?

Answer: Yes, vitamin D deficiency has been linked to a higher risk of mood disorders, including depression and seasonal affective disorder (SAD). Vitamin D receptors in the brain play a key role in the regulation of mood and brain function.

3. How much sun exposure is needed to maintain adequate vitamin D levels?

Answer: The amount of sun exposure needed can vary based on factors like skin colour, location, and time of day. Generally, 10 to 30 minutes of midday sun exposure on the face, arms, and legs several times a week can help most people produce sufficient vitamin D.

4. What are the best dietary sources of vitamin D besides cheese?

Answer: Apart from cheese, excellent sources include fatty fish like salmon, mackerel, and tuna, fish liver oils, and egg yolks. Many foods, such as milk, cereal, and orange juice, are fortified with vitamin D.

5. What is the recommended daily intake of vitamin D for adults?

Answer: The recommended dietary allowance (RDA) for most adults is 600-800 IU (International Units) per day, although some studies suggest that higher doses might be needed for optimal health.

Can too much vitamin D be harmful?

Answer: Yes, excessive vitamin D intake can lead to vitamin D toxicity, which can cause symptoms like nausea, vomiting, weakness, and serious complications like kidney damage. It’s important to maintain a balance and not exceed the recommended upper intake levels of 4,000 IU per day for adults.