Vitamin D Rich Vegetables, Fruits and Foods in India

What is the role of vitamin D in the human body?

Vitamin D plays the following important roles in the human body —

1. It helps your body absorb calcium, an important nutrient that makes up the bones and teeth and aids muscle movement.

2. It also regulates nervous system development and function.

3. Vitamin D aids immune system function and helps your body fight off viruses, bacteria, and other disease-causing microorganisms.

4. It can help combat inflammation and reduce the risk of inflammatory conditions like rheumatoid arthritis, Crohn’s disease, and type 2 diabetes.

5. It can regulate cell differentiation and growth. Vitamin D also checks the progression of the cell cycle in different cells and tumours.

6. It can modulate glucose metabolism and improve insulin sensitivity.

Benefits of vitamin D in the human body

The following are significant benefits of vitamin D —

1. Strengthens bones

Vitamin D supports the absorption of calcium and phosphorus in the body and helps maintain healthy bones, teeth, and muscles. Hence, a deficiency of this nutrient can lead to osteoporosis and dental problems. It can also increase the risk of rickets in children.

2. Supports immune function

Vitamin D also supports the functioning of the immune system and alleviates the risk of infections and autoimmune conditions, such as rheumatoid arthritis, inflammatory bowel disease, and type 1 diabetes.

3. Promotes brain health

This important nutrient protects the brain from inflammation and cell damage, thereby reducing the risk of neurodegenerative disorders. Vitamin D also supports cognitive development and improves memory and learning.

4. Reduces the risk of heart disease

Experts believe that low levels of Vitamin D can increase the risk of heart conditions like high blood pressure, heart failure, and stroke.

5. Prevents severe infections and illnesses

Adequate levels of vitamin D in the body can reduce the risk of severe infections and illnesses. During the COVID-19 pandemic, healthcare practitioners noticed that individuals with severe infections had low levels of vitamin D. Thus, vitamin D may help prevent severe infections and associated health complications.

Recommended dietary allowance for vitamin D

The Recommended Daily Allowance (RDA) for adults aged 19 and older is 600 IU (15 mcg), and 800 IU (20 mcg) for those over 70 years of age.

Food items rich in vitamin D

Below listed are the food items you must include in your daily diet to ensure adequate Vitamin D levels in the body.

1. Mushrooms

Mushroom is one of the best Vitamin D vegetables, which naturally produces this nutrient when exposed to sunlight. They are healthy and can be cooked, baked, or pan-fried. Less than 100 grams of mushroom daily is good for health. 100-gram mushroom has 2300 IU vitamin D.

2. Oranges

Orange or orange juice is the best option with vitamin D and other nutrients such as calcium. It is healthy to have one orange per day.1 cup of orange juice has 100 IU of vitamin D.

3. Bananas

When it comes to choosing from fruits, banana is another best option for Vitamin D you can opt for. This is because they are a great source of magnesium, which activates vitamin D in the body. Daily consuming 1-2 bananas is recommended by health experts.

4. Spinach

For leafy green veggie-lover, spinach is one of the best vegetables containing vitamin D & calcium. Spinach is an excellent source of quick energy and delicious and healthy ingredient in any food. Consuming 1 cup fresh spinach or ½ cup cooked spinach is recommended by health experts.

5. Yoghurt

This is an excellent choice for enrichment as not only does it improve Vitamin D levels, it is also a good source of calcium, protein, and gut-friendly bacteria. Fortified yoghurt offers many health benefits and it also prevents the development of chronic diseases. Ideal consumption quantity – 1 – 1 ½ cups is considered healthy.

6. Tofu

For vegetarians, fortified tofu which is famously known as cottage cheese can gain a good amount of vitamin D. It can be eaten in different ways such as in gravies or as a garnish over salad which makes them more tasty & enriched. Eating around 25 grams daily helps provide a good portion of vitamin D. Per 100 grams of Tofu provides around100 IU of vitamin D.

7. Soy milk

This is a plant-based product curated by soaking dry soybeans and grinding them thoroughly and it contains the same amount of protein as cow’s milk. It is also high in Vitamin D, Vitamin C, and iron. One must consume less than 500 ml of soy milk daily. 1 Cup of soy milk has 107-117 IU of vitamin D in 1 cup.

7. Cheese

This is among the best foods which are high in Vitamin D. It is valued for its high phosphorus, fat, protein, vitamins, and calcium content. You can eat it raw or add it to your diseases. It is suggested to eat 40 grams of cheese daily. 100 grams of cheese contains 24 IU of Vitamin D.

8. Cereals

These are considered the best breakfast as they contain reasonable amounts of essential vitamins and nutrients, including vitamin D. It is a lighter way to have a healthier breakfast. Eating 25 – 30 grams of cereal is suggested for children and 30 – 45 grams for adults. Cereals/ oatmeals contain 40-100 IU per 100 grams.