Try these recipes to increase your vitamin C, D and K intake

Vitamins are essential for hundreds of bodily functions and vitamin deficiencies can lead to various health problems. Adding vitamin-rich foods to your diet will give you a good life ahead with fewer illnesses.

Vitamin K is mostly associated with blood clotting and also helps in the building of bones.

Including vitamin D foods in your regular diet will be beneficial for your bones, muscles and reduce your fatigue levels.

Vitamin C helps in iron absorption, gives the skin elasticity, and strengthens blood vessels.

Here are a few delicious recipes which are rich in these vitamins and other necessary nutrients and minerals.

Palak paneer contains spinach and cheese, which are both rich in vitamin K.

• Cut small cubes of paneer and steam some fresh spinach leaves.
• Blend the steamed spinach into a thick paste.
• Now take a pan and add some oil. Add a tablespoon of ginger garlic paste, 2 diced tomatoes and 1 finely chopped onion.
• After a few minutes, add the spinach paste and let it cook for a while.
• Add ¼ teaspoon turmeric powder, ½ teaspoon red chilli powder, a pinch of asafoetida and salt as per taste.
• Add water as required and let the gravy cook.
• Add the paneer cubes and let the cubes soak in the flavours.
• Your vitamin K packed dish is ready!

Just one egg yolk is packed with 67 to 192 micrograms of vitamin K2.

• Choose veggies of your choice – bell peppers, mushrooms, beans, carrots – and chop them into small pieces.
• In a pan take some butter and saute the vegetables.
• Add black pepper and salt to taste and some oregano and chilli flakes.
• Crack two eggs in a bowl and whisk them properly.
• Pour this over the vegetables and cook from both sides.
• Serve hot with mint chutney.

Fortified yogurt is rich in vitamin D, calcium, protein and gut-friendly bacteria. Cucumbers are rich in vitamin K, B and C along with minerals like copper, phosphorus, potassium, and magnesium.

• To make cucumber raita, take 2 cucumbers and grate them.
• Whisk 1 cup curd and add 1 tsp cumin seeds powder and salt to taste.
• Add the grated cucumbers, mix well and chill it in the fridge.
• You can garnish with mint leaves.
• Serve the cucumber raita chilled.

Milk is a rich source of calcium and vitamin D. Bananas are rich in vitamin B6, fiber, potassium, magnesium and vitamin C. Walnuts include copper, folic acid, phosphorus, vitamin B6, manganese, and vitamin E.

• In a food processor, pour 1 cup low fat yogurt, mix of flax seeds and sesame seeds, 3-4 walnuts, 1-2 tsp honey and 1/2 banana.
• Blend it well till everything mixes well into a smooth and creamy lassi.
• Transfer into a tall glass and garnish with chopped walnuts.

One lemon will give you around 31 mg of vitamin C, which is 51% of the reference daily intake. Tomatoes are also rich in vitamin C.

• Take 1 cup toor dal and wash it
• Pressure cook the dal with 2 cups of water for about 10 minutes.
• Take a deep bottomed pan and add some ghee, roughly chopped tomatoes, chillies, ginger and curry leaves.
• Mix everything well and add the turmeric powder.
• Now, add 2 large cups of water and let it come to a boil.
• Mash the tomatoes and add salt as per taste.
• Now, add the boiled dal into this mix and let it cook for about 5 minutes.
• Meanwhile, take a small pan and add ghee to it.
• To this, add 1 teaspoon cumin seeds, 1 1/2 teaspoon mustard seeds, curry leaves, asafoetida and pepper powder.
• Once it starts to splutter, add this to temper the rasam
• Finally, squeeze in 3 lemons and serve hot.

Kiwis are high in Vitamin C, antioxidants and dietary fiber. Kiwifruit contains roughly 230% of the daily recommended intake of Vitamin C.

• Cut the 2 1/2 kiwis into two halves and scoop the kiwi using a spoon into a bowl.
• Chop 3 apples and add to the bowl.
• Place a saucepan over medium heat. Pour 1 cup pineapple juice, and add the kiwis and chopped apples in it.
• Stir the mixture continuously, bringing it to a boil.
• Add 3 cups sugar and stir well until it dissolves.
• Bring the mixture to a boil and keep stirring.
• Once ready, let the jam cool and refrigerate later.
• Enjoy the sweet and tangy vitamin C rich jam!