Vitamin D-rich foods to prevent deficiency in winters

Vitamin D is an essential nutrient that is not only naturally produced in the body, but can be acquired from wholesome foods. It is a fat-soluble vitamin that aids in calcium absorption, hence keeping our bones, muscles and teeth strong and preventing bone deformities such as rickets in children, and bone pain from a condition called osteomalacia in adults.

Even though sunlight, which is available in abundance, is the greatest and the best source of vitamin D, many still don't get enough of it. Vitamin D deficiency is a growing concern among people, more so in winters due to the reduced exposure to sunlight.

But not to worry! In this article, you will find out about the vitamin D-rich foods that you must add to your diet. However, don't limit yourself from basking in the sun.

Also read: Amla recipes to boost your immunity this winter

Salmon is a great source of vitamin D and reportedly contains about 570 IU of the sunshine vitamin in 3 oz of cooked sockeye salmon. Not just that! It is also rich in protein and omega-3 fatty acids that are essential for the body's overall wellness.

Also read: 6 superfoods that you should add to your diet

Just like salmon, tuna has high levels of omega-3 fatty acids, which helps reduce the level of LDL cholesterol. But what makes it a great food for the winters is that it is one of the best dietary sources of vitamin D. It is believed that just 3 ounces of canned tuna can fulfill about 50% of the recommended daily level.

Interestingly, a 3.5-ounce serving of sardines provides 193 IU or 24% of the recommended daily vitamin D level. This is why it helps strengthen your bones and muscles, while preventing diseases associated with the bones. Furthermore, it is an excellent source of vitamin B12, which helps boost your brain and nerve health.

Egg yolks do make a great source of vitamin D. But what is also known for is its richness in vitamin A, E and K. It also contains healthy fats, folate and vitamin B12, hence making it a great food to add to your diet.

Be it fortified cereal, fortified milk, fortified orange juice or fortified yogurt, all of these fortified products are rich in vitamin D and calcium. Fortified foods are basically eatables that have nutrients added to them, meaning they don't naturally occur in the food itself. So the added vitamin D or calcium or any other nutrient only helps increase the level of nutrients in your body. It is said to be a safe and cost-effective way to improve diets and prevent nutritional deficiencies in people.

Apart from fortified foods, mushrooms are the only non-animal source of vitamin D. Some wild mushrooms like morels are said to be excellent sources of vitamin D2 since they're exposed to the UV light. Reportedly, one cup of morels contains 136 IU of vitamin D, which is 17% of the daily value (DV).