How To Have A Vitamin D Rich Diet?

If you have been feeling a little fatigued at all times lately with unexplained pain in muscles, chances are that you are experiencing the symptoms of vitamin D deficiency. While going out in the sun is the best way to get this sunshine vitamin in your system, you also need to have a diet that includes foods rich in vitamin D. Let’s find out how you can enrich your diet with vitamin D to stay healthy and happy.

Vitamin D occurs as compounds named cholecalciferol and ergocalciferol which are present in certain foods and diet supplements. The absorption of these compounds happens with the exposure of skin to the sun. A vitamin D deficiency can cause a variety of symptoms like:

• Weight gain
• Frequent illness due to lowered immunity
• Pain due to less absorption of calcium
• Depression
• Loss of bone density
• Hair loss
• Slow healing of wounds

Women are particularly very vulnerable in falling prey to these symptoms and bone loss is experienced by them at a very early age as compared to men. 

Also, it is not sufficient to consume these foods alone; a vitamin D rich diet also means having the vitamin D foods with fat-rich foods to allow proper absorption. Animal source of vitamin D i.e. D3 is the active form of the vitamin and needs to be consumed more than the plant-based D2 form. Having foods rich in vitamin K is also important for the absorption reactions of vitamin d in our body.

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To have a vitamin D rich diet, you must include the following in your diet: 

• Egg yolks-Show some love to the soft and nutritious yolks by having boiled eggs, poached eggs, omelettes and variety of other egg recipes.

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• Cheese-Yes! Bring on the cheese slices, grated cheese and spread some cheese on your toast every other day.
• Have a seafood day. Include fatty fish, like rohu, catla, mackerel, surmai, and salmon in your dishes.

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• Make dairy products, orange juice, soy milk, and cereals fortified with vitamin D a part of your daily diet
• Liver-This contains all the fat-soluble vitamins like A, D, K and B. If eating organ meats is not your thing then opt for cod liver oil capsules.

• Ghee-Add a bit of ghee as a finishing touch to your dishes for that heavenly smell, nice taste and a dose of health.

So it all boils down to having a wholesome vitamin D rich diet plan and proper exposure to the sun to stay happy and healthy all year round. For tips on healthy eating, fitness tips, workout tips, healthy recipes, health foods and more, keep reading HerZindagi. #BeFit #BeSmart