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vitamin d foods indian

What is Vitamin D

Vitamin D is also called sunshine vitamin because it is produced by the body in response to sunlight. It belongs to a group of soluble vitamins, i.e it is stored in our fat cells and is useful in the metabolism of calcium (metabolism) and bone formation. Therefore it is said that it increases the absorption of calcium and phosphate in the body.

vitamin D is a nutrient plus hormones produced in the body. It is very important for health and to keep bones strong. This is an important factor for muscles, heart, lungs and brain as well as your body can fight infection with its help.

Vitamin D Deficiency

Vitamin D Deficiency Symptoms

    • Pain in bones.
    • Tiredness without hard work.
    • Weakness in muscles.
    • Sleep more than necessary during the day.
    • If you are depressed, you may have Vitamin D deficiency.
    • Excessive sweating from the head than body may be a sign of Vitamin D deficiency.
    • Hair fall.

Vitamin D Deficiency Causes

  • Due to not taking a diet rich in vitamin D.
  • Living in a place where there is less sunlight.
  • Due to living in high pollution environment.
  • Because of spending more time indoors.

Sources of Vitamin D


getting vitamin D from sun


Sunlight is the key source of Vitamin D. It has been considered to be a better option to meet vitamin D deficiency. Adequate amounts of vitamin D can be achieved only by spending time in sunlight. Let me tell you, this is possible only when the sunlight falls directly on your limbs. Do you know that only 10 minutes of sunlight is enough to avoid vitamin D deficiency.
Morning sunlight is considered the best for vitamin D intake.

Egg Intake

Eggs are found in good amounts of calcium, iron, magnesium and phosphorus, as well as vitamin A, vitamin B, vitamin E, vitamin K and vitamin D. They are very beneficial for your health. For this reason eggs can be included in the diet containing vitamin D. By consuming it, you are also deficient in vitamin D as well as other nutrients.
Quantity- 100 grams of eggs contain about 82 IU (international unit) of vitamin D.

Orange juice

Most people will be aware that orange juice contains vitamins A, B, C, E along with calcium, iron, zinc, magnesium and phosphorus. Apart from this, vitamin D is also found in plenty in it. For this reason, orange can also be used as a vitamin D fruit to overcome problems related to it.
Quantity- One glass (about 226 ml) of orange juice contains about 100 IU (international unit) of vitamin D.


There are many options for non-veg eaters to get Vitamin D, but for pure vegetarian people the amount of Vitamin D foods is quite limited. In such a situation, they can use serials to fill this gap. Different grains are available in the market nowadays (eg: wheat, maize, millet). Therefore, if you select it to meet vitamin D deficiency, then check the information given about the ingredients on its packet once. See the amount of vitamin D in the cereal you are choosing.
Quantity- Normally, between 50 and 100 IU (international unit) of vitamin D is available in serals. So it would be better if you select only the serials with 100 IU.


If you are a vegetarian and are worried about how to overcome vitamin D deficiency, then there is no need to worry. Let me tell you, milk is such a diet, which can be called a store of many nutrients. The reason is that it contains plenty of calcium, iron, magnesium and phosphorus as well as vitamin A, B, D, E and K. At the same time, due to the presence of vitamin D in it, it also proves helpful in eliminating its related risks. Therefore, this vitamin can be used as vitamin D foods.
Quantity- About 115 to 124 IU (International Unit) of Vitamin D is found in one glass of milk (about 226 ml).

Soya Products

Soy products (such as: Tofu, Soy Milk and Soy Yogurt) can also prove to be very beneficial to meet vitamin D deficiency. It is believed that they are rich in protein. For this reason vitamin D is also present in them. Vegetarian people can overcome vitamin D deficiency by using these products.
Quantity- Soy products can contain vitamin D in the range of 80 to 200 IU (international units). This quantity can vary according to different products.


As mentioned earlier in the article, vitamin D is found in good amount in milk. At the same time, its quantity is also found in yogurt made from milk. The special thing is that curd has more ability to meet the deficiency of this particular vitamin than milk. For this reason, it can be used as a source of vitamin D.
Quantity- In general about 80 to 200 IU (International Unit) of vitamin D can be found in about 170 grams of curd.


Butter contains calcium, iron, magnesium, zinc and sodium along with vitamins A, B, E and K. At the same time, it is also confirmed through another research that it also has good amount of Vitamin D. Therefore, it can be said that the use of butter can also fulfill the deficiency of vitamin D in the body.
Quantity- About 60 IU (international unit) of vitamin D is found in 100 grams of butter.

Salmon Fish

For those who can eat fish, salmon is a good source of vitamin D. Eating salmon fish once in a meal fulfills the needs of vitamin D throughout the day.
Quantity- According to the United States Department of Agriculture (USDA) 100-gram serving of farmed Atlantic salmon fish contains 526 IU(international unit) of Vitamin D.

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