Vitamin D plays a vital role in maintaining healthy bones and boosting immunity. While the sun is the primary source of vitamin D, certain foods can also help increase your intake. Here are five Indian foods that naturally contain vitamin D, which can be an excellent addition to your diet.

1. Fortified Milk

Milk is a staple in many Indian households and is often fortified with vitamin D. This makes it an easy and effective way to boost your intake of this essential nutrient. A glass of fortified milk not only supports bone health but also provides calcium, which works hand-in-hand with vitamin D to strengthen bones. For extra benefits, you can drink a glass of milk with turmeric, a traditional remedy with anti-inflammatory properties.

2. Curd

Curd, or yogurt, is another dairy product that contains vitamin D, especially when fortified. It’s a great addition to meals, serving as a side dish or even as part of smoothies. Curd also promotes gut health due to its probiotics, making it a nutritious and versatile choice.

3. Fortified Cheese

Cheese, like milk, is often fortified with vitamin D, making it a delicious and easy way to meet your daily vitamin D needs. You can use fortified cheese in various dishes, from sandwiches and wraps to Indian recipes like parathas or curries. It not only adds flavor but also contributes to your overall health.

4. Fortified Paneer

Paneer, a popular dairy product in Indian cuisine, can also be fortified with vitamin D. Fortified paneer can be used in a variety of dishes, such as tikkas, curries, or even salads. Including it in your meals helps increase vitamin D intake while enjoying tasty dishes.

5. Eggs

Eggs are another great natural source of vitamin D, particularly the yolk. While not as commonly associated with vitamin D in Indian cuisine, eggs can be easily incorporated into daily meals. You can prepare them in different ways, like scrambled, boiled, or in traditional Indian egg curry, providing both nutrition and flavor.

Conclusion

Including these vitamin D-rich foods in your diet can help support overall health, particularly for bone strength and immunity. Simple additions like fortified milk, curd, cheese, paneer, and eggs can go a long way in ensuring you get enough vitamin D. So, next time you’re planning a meal, consider these options for a nutritious boost.