Vitamin D Rich Foods Available in India
Discover the best Vitamin D-rich foods available in India, including fish, eggs, mushrooms, and fortified products. Learn lifestyle tips to boost Vitamin D naturally and know when to see a doctor.
Written by Dr. Dhankecha Mayank Dineshbhai
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 28th Jul, 2025
Vitamin D Rich Foods Available in India
Vitamin D is a crucial nutrient that helps our bodies absorb calcium, keeping our bones strong and supporting our immune system. Unlike other vitamins, our body can produce Vitamin D when our skin is exposed to sunlight. However, many people in India suffer from Vitamin D deficiency due to limited sun exposure, pollution, or dietary habits.
The good news is that you can boost your Vitamin D levels by including certain foods in your diet. This article will guide you through the best Vitamin D-rich foods available in India, along with simple tips to improve your intake.
Why is Vitamin D Important?
Vitamin D plays several key roles in the body:
- Bone Health: Helps in calcium absorption, preventing weak bones and osteoporosis.
- Immune Support: Strengthens immunity, reducing the risk of infections.
- Mood Regulation: Low levels of Vitamin D are linked to depression and fatigue.
- Muscle Function: Supports muscle strength and reduces cramps.
Since many Indians have limited sun exposure (due to indoor jobs, pollution, or cultural practices), eating Vitamin D-rich foods becomes essential.
Top Vitamin D Rich Foods in India
Here are some easily available foods that can help increase your Vitamin D levels:
1. Fatty Fish
Fish like salmon, mackerel (bangda), sardines (tarli), and tuna are excellent sources of Vitamin D.
- How to include: Grill, fry, or make fish curry.
- Tip: Eating fish 2-3 times a week can significantly boost Vitamin D levels.
2. Egg Yolks
Eggs, especially the yolks, contain small amounts of Vitamin D.
- How to include: Boiled, scrambled, or in omelettes.
- Tip: Prefer free-range or fortified eggs for higher Vitamin D content.
3. Fortified Foods
Many foods in India are fortified with Vitamin D, including:
- Milk (fortified with Vitamin D and calcium)
- Cereals (check labels for added Vitamin D)
- Orange juice (some brands add Vitamin D)
- How to include: A glass of fortified milk daily or fortified cereal for breakfast.
4. Mushrooms
Certain mushrooms (like button and shiitake) produce Vitamin D when exposed to sunlight.
- How to include: Add to curries, stir-fries, or soups.
- Tip: Sun-dried mushrooms have higher Vitamin D levels.
5. Cod Liver Oil
A traditional supplement rich in Vitamin D and Omega-3 fatty acids.
- How to include: Take as a supplement (1 tsp daily).
- Tip: Consult a doctor before taking cod liver oil if you are on blood thinners.
6. Dairy Products
Cheese, yogurt, and paneer contain small amounts of Vitamin D.
- How to include: Add paneer to sabzi, yogurt to meals, or cheese in sandwiches.
7. Soy Products
Tofu and soy milk (fortified) can be good plant-based sources.
- How to include: Use in stir-fries, smoothies, or curries.
Consult Top Nutritionist For More Health Benefits
Lifestyle Tips to Improve Vitamin D Levels
Besides food, here are some simple ways to increase Vitamin D naturally:
1. Get Some Sunlight
- Spend 10-15 minutes in the sun (early morning or late afternoon) at least 3-4 times a week.
- Expose arms, legs, or back for better absorption.
2. Exercise Outdoors
- Walking, yoga, or light workouts in sunlight can help.
3. Check Vitamin D Levels
- If you feel tired, weak, or have frequent bone pain, get a Vitamin D test.
- Apollo 24|7 offers easy home blood tests to check Vitamin D levels.
4. Supplements (If Needed)
- If deficiency is severe, doctors may prescribe Vitamin D supplements.
- Always consult a doctor before taking supplements.
When to See a Doctor?
If you experience:
- Constant fatigue
- Bone or muscle pain
- Frequent infections
- Mood swings or depression
It’s best to get tested and consult a doctor. You can book a consultation or schedule a Vitamin D test easily on Apollo 24|7.
Conclusion
Vitamin D deficiency is common but manageable with the right diet and lifestyle changes. Including fish, eggs, fortified foods, and mushrooms in your meals, along with sensible sun exposure, can help maintain healthy Vitamin D levels.
If you suspect a deficiency, don’t ignore it—get tested and seek medical advice if needed. Stay healthy and take care of your bones and immunity!
Need help? Book a consultation with a nutritionist or get a Vitamin D test at home through Apollo 24|7 today!
Consult Top Nutritionist For More Health Benefits
Consult Top Nutritionist For More Health Benefits
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