Vitamin D known as the Sunshine Vitamin, holds an important place in keeping the bones and teeth healthy. It is also essential in absorbing the calcium in the body. It is yet very strange to get diagnosed with Vitamin D deficiency when the country is getting the maximum amount of sunlight.
More than half of the Indian population develop Vitamin-D deficiency after the age of 30. Today’s generation is sitting in the front of computer screens forgetting the basic need of getting adequate sunlight. Apart from sunlight, fish is a rich source for Vitamin D, different varieties of fish including Salmon, Tuna etc. are high in Vitamin D, eggs are also one of the good source for absorption of Vitamin D in the diet.
How much vitamin D do we need?
An average adult needs 800 IU or more per day and 400 IU for children. If a person is suffering from deficiency, he needs higher intakes to treat.
Do vegetarians fulfill vitamin D requirement?
The options turn less for vegans but, they too need to fulfil the regular Vitamin requirement. An adequate intake is necessary to maintain a healthy self, the vegans have the substitutes to keep up their Vitamin quotient, here are the superfoods to help with.
- Mushrooms : Mushrooms have a lot of power! According to the researchers, mushrooms can provide as much Vitamin D as a supplement. Portobello, maitake, morel, button and shiitake mushrooms are all high in vitamin D. They can be cooked, baked, or pan fried and made up as a healthy diet. Mushrooms can naturally produce Vitamin D when exposed to sunlight. Have them sun cooked for the best results.
- Cheese : Cheesy delights are just the right thing to hog on! Well, there seems no one who dislike cheese! Those cheese burst pizzas and the melting parmesan cheese are the favourite ones amongst all. Apart from the amazing taste, cheese is rich in Vitamin-D, it is amongst the greatest source of Vitamin-D in fact. You’ve got a reason to spread an extra layer of cheese onto your bread.
- Soy Milk : Soy Milk is a plant based milk produced by soaking dry soybeans and grinding them with water. While it contains the same amount of protein as regular cow’s milk it boasts of high Vitamin D, C and Iron.
- Soy Products : Other soy products like tofu and soy balls are another source to gather the vitamin-D quotient in your diet. Have an amazing time cooking tofu in hot oil and eating with salt sprinkled on the top.
The regular requirement for Vitamin-D can be fulfilled through sunlight or supplements with a doctor’s consent. Have a balanced diet and stay healthy!