What are some healthy sources of vitamin D?

Get Your Daily Dose of Sunshine: Healthy Sources of Vitamin D for Indians


Vitamin D is an essential nutrient that plays a crucial role in maintaining bone health, regulating the immune system, and reducing the risk of chronic diseases. However, many Indians are deficient in this vital nutrient due to factors such as limited sun exposure, a predominantly vegetarian diet, and poor absorption. In this article, we will explore some healthy sources of vitamin D that are easily accessible to Indians.


The most natural and effective way to get vitamin D is through sunlight. When exposed to sunlight, our skin produces vitamin D3, which is then converted into its active form by the liver and kidneys. Indians living in the northern regions of the country may have a higher risk of vitamin D deficiency due to limited sun exposure during the winter months. However, spending 15-20 minutes in the sun during the early morning or late afternoon can help boost vitamin D levels.

Fatty Fish:

Fatty fish such as salmon, mackerel, and tuna are excellent sources of vitamin D. A 100-gram serving of salmon can provide up to 100% of the daily recommended intake of vitamin D. Indians who consume non-vegetarian food can include fatty fish in their diet at least twice a week to meet their vitamin D requirements.

Fortified Foods:

Many food manufacturers in India fortify their products with vitamin D to help combat deficiency. Common fortified foods include milk, yogurt, and breakfast cereals. However, it is essential to check the label to ensure that the product contains adequate amounts of vitamin D.


Mushrooms are the only plant-based source of vitamin D. When exposed to sunlight, mushrooms can produce vitamin D2, which is similar to the vitamin D3 produced by our skin. Indians who follow a vegetarian or vegan diet can include mushrooms in their meals to boost their vitamin D intake.


Vitamin D deficiency is a prevalent health concern in India, and it is essential to include healthy sources of vitamin D in our diet to maintain optimal health. By incorporating sunlight, fatty fish, fortified foods, and mushrooms into our meals, we can ensure that we are getting enough vitamin D. To track your vitamin D levels and achieve your health and fitness goals, download the Fitpaa app today. Our expert team of nutritionists, fitness coaches, and doctors will help you achieve your goals with guaranteed results.

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