Vitamin D deficiency is becoming more rampant than ever before and is worrying health experts all over the world. The ‘sunshine’ vitamin that we naturally derive from sun light helps our body function in a number of ways. Vitamin D plays a big role in helping our body absorb calcium from food sources, which helps our bones, muscles, hair and teeth stay in good shape. With cloudy weather of monsoon on the brink, getting our daily dose of sunlight could be a problem; staying indoors for more time in the wake of Coronavirus could be another reason for the rise in vitamin D deficiency. Are you getting enough exposure to sunlight? If not, read on.

A great way to replenish yourself and avoid vitamin D deficiency is by including vitamin D-rich foods in your diet. Nutritionist Rupali Dutta warns, “Deficiency of Vitamin D may cause Rickets (imperfect bone formation) in children. Elderly may suffer from bone-related issues or softening of bones (Osteomalacia) in the absence of sufficient amount of vitamin D in the body. Some studies also suggest that vitamin D deficiency may increase the risk of colorectal cancer in men and breast cancer in women.”

Here are some vitamin D-rich foods you can include in your monsoon diet –

1. Dairy Products

Milk, yogurt, buttermilk, cheddar cheese, parmesan cheese, and eggs are great sources of vitamin D. Make these foods a part of your daily diet. Also, make sure to have eggs along with its yolk, because that’s where all the vitamin D is stored.

(Also Read: 4 Vitamin D-Rich Drinks You Must Add To Your Diet To Avoid Vitamin D Deficiency)

^{Egg yolk is highly rich in vitamin D nutrient.} 

2. Fish

Fatty fish like salmon and tuna are excellent food to fuel vitamin D in your body. Other important nutrients like calcium and Omega 3 fatty acids, make fish a worthwhile food to add to your diet.

3. Mushrooms

This low-fat, high-nutrient food provides a good amount of vitamin D too. There are so many things you can cook with mushrooms – pasta, pizza, stir-fried veggies, fried rice, sandwiches, omelettes and so on.

4. Whole Grains

Consume a variety of grains like whole wheat, ragi, barley and oats. All these foods come with lots of vitamin D.

(Also Read: 5 Summer Recipes That May Help You Manage Your Vitamin D Intake)

^{Consume a variety of grains to avoid vitamin D deficiency.} 

5. Dry Fruits

Walnut and peanuts are good sources of vitamin D among all dry fruits. Try to have a handful of nuts including walnut and peanuts every day.

A good diet with all the necessary nutrients is all we need to live a healthy life. Aim to have strong bones and teeth, and ensure enough vitamin D in your diet.