Despite all the sunshine we enjoy in India, Vitamin D deficiency is alarmingly common, especially among office-goers and students glued to screens indoors. Known as the “sunshine vitamin”, it plays a critical role in bone strength, immunity, and even mental health.
But did you know some foods can help bridge the gap when sunlight isn’t enough? This article uncovers the underrated yet powerful foods rich in Vitamin D that deserve a place on your plate.
Why Vitamin D is Essential for Your Body?
Strengthens bones and teeth by aiding calcium absorption
Vitamin D plays a crucial role in helping your body absorb calcium from the food you eat. Without enough Vitamin D, calcium passes through your digestive system without being properly utilised.
This can lead to weak bones, tooth decay, and a higher risk of fractures. For growing children, it supports proper skeletal development, while for adults and the elderly, it helps maintain bone density and strength.
Supports immune system function
Your immune system is your body’s defence against infections, viruses, and diseases. Vitamin D helps regulate and strengthen this system by enhancing the pathogen-fighting effects of white blood cells.
It also helps reduce inflammation in the body. People with adequate Vitamin D levels are often better equipped to fight off illnesses like the common cold, flu, and even more serious infections.
Helps prevent fatigue, depression, and muscle weakness
Low levels of Vitamin D have been linked to feelings of constant tiredness and mood swings. In fact, studies suggest that a deficiency may contribute to symptoms of depression, especially during low sunlight months.
It also affects muscle function, causing aches, weakness, or even cramps. Ensuring you get enough Vitamin D can help boost your energy levels, mood, and overall mental wellness.
Reduces the risk of osteoporosis and certain autoimmune conditions
Osteoporosis is a condition where bones become brittle and fragile due to mineral loss, especially calcium. Vitamin D helps delay or prevent this process by ensuring better calcium absorption and bone mineralisation.
Additionally, adequate Vitamin D levels are believed to lower the risk of autoimmune diseases such as rheumatoid arthritis, multiple sclerosis, and Type 1 diabetes by reducing inflammation and regulating immune responses.
Especially important for Indians with limited sun exposure due to indoor lifestyles
In India, despite abundant sunlight, Vitamin D deficiency is surprisingly common. The reasons? Urban lifestyles that keep people indoors for most of the day, widespread use of sunscreens, pollution that blocks UV rays, and traditional clothing that covers most of the body.
As a result, many Indians aren’t getting enough sunlight to naturally produce sufficient Vitamin D. This makes it all the more important to include foods rich in Vitamin D in the daily diet to bridge the gap and maintain good health.
How to Get Vitamin D: Sunlight vs Food
Spending 10 to 30 minutes in early morning sunlight can help your body produce Vitamin D naturally. However, for many people, especially those living in cities, this brief exposure is often not enough to meet daily requirements.
Factors such as air pollution, the regular use of sunscreen, naturally darker skin tones, and predominantly indoor or urban lifestyles all reduce the skin’s ability to synthesise Vitamin D effectively. These challenges mean that simply relying on sunlight may leave many individuals deficient.
Therefore, it becomes essential to include foods rich in Vitamin D in your diet. These foods help bridge the gap, ensuring your body receives the Vitamin D it needs to support strong bones, a healthy immune system, and overall well-being.
Top Foods Rich in Vitamin D
| Food Item | Approximate Vitamin D Content | Key Details & Tips |
|---|---|---|
| Fortified Milk and Dairy Products | Varies by brand; generally 100 IU per 200 ml | Widely available in India; also includes paneer and curd made from fortified milk. |
| Fatty Fish (Salmon, Sardines, Mackerel) | Salmon: 500–600 IU per 100g Sardines/Mackerel: 200–300 IU per 100g | Nutritional powerhouses with omega-3, affordable options like sardines/mackerel common in India. |
| Egg Yolks | ~40 IU per yolk | Only the yolk contains Vitamin D; versatile and budget-friendly food option. |
| Mushrooms (Sun-exposed varieties) | Varies; sun-dried button mushrooms can provide 400 IU per 100g | Rare plant-based source; sun-drying boosts Vitamin D2 content significantly. |
| Fortified Cereals and Oats | Typically 40–100 IU per serving (varies by brand) | Easy and quick breakfast option; best consumed with fortified milk for maximum benefit. |
| Cod Liver Oil | 400–1000 IU per teaspoon | Highly potent supplement; use under medical supervision, especially for children and the elderly. |
IU, or International Units, is a way to measure the biological activity of certain vitamins
Fortified Milk and Dairy Products
Fortified milk and dairy products are among the easiest and most accessible sources of Vitamin D in India. Many milk brands today enrich their products with added Vitamin D to help combat widespread deficiency.
These fortified products not only provide Vitamin D but also calcium, which works hand-in-hand to strengthen bones and teeth. Paneer (Indian cottage cheese) and curd made from fortified milk also carry these benefits, making them excellent additions to your meals.
Whether you sip a warm glass of fortified milk in the morning or enjoy a bowl of curd with your meal, you’re helping your body absorb essential nutrients crucial for bone health.
For a simple health boost, enjoy a glass of fortified milk either early in the morning or before bedtime to support your daily Vitamin D needs.
Fatty Fish like Salmon, Sardines, and Mackerel
Fatty fish are nutritional powerhouses packed with Vitamin D and healthy omega-3 fatty acids. Salmon is one of the richest natural sources, offering between 500 and 600 IU of Vitamin D per 100 grams.
Though salmon can be expensive or less common in some parts of India, sardines and mackerel are more affordable and widely available, especially in coastal regions. These oily fish varieties are excellent options to include regularly in your diet.
Consuming them grilled, curried, or cooked in traditional Indian styles can help boost your Vitamin D levels naturally, while also supporting heart and brain health.
Try to include fatty fish like grilled salmon, sardines, or mackerel curry in your meals once or twice a week for a tasty, nutritious boost.
Egg Yolks
Eggs are a budget-friendly and versatile food, and the yolk is where all the Vitamin D is found. Each egg yolk provides roughly 40 IU of Vitamin D, making it a helpful source, especially for those on a vegetarian diet that includes eggs (ovo-vegetarians).
Since egg whites do not contain Vitamin D, make sure you consume the whole egg to reap the benefits. Eggs are easy to prepare in many Indian styles; boiled, scrambled, or as a fluffy masala omelette, making them a convenient option for any meal of the day.
Start your day with boiled eggs or a spiced omelette with whole yolks for an energising and Vitamin D-rich breakfast.
Mushrooms (Especially Sun-Exposed Varieties)
Mushrooms are among the few plant-based foods naturally rich in Vitamin D, especially when they have been exposed to sunlight. When mushrooms like button mushrooms are dried in the sun for a few hours, their Vitamin D2 content increases significantly.
This makes them a valuable addition to vegetarian and vegan diets, which often lack direct sources of Vitamin D. In India, mushrooms are commonly used in curries, stir-fries, and soups, making it easy to incorporate them into daily meals. Including sun-dried mushrooms is a clever way to boost your Vitamin D intake without relying on animal products.
Try drying your mushrooms in sunlight for a few hours before cooking them into your favourite sabzi or soup for an extra Vitamin D punch.
Fortified Cereals and Oats
Many breakfast cereals and oats available in India are now fortified with Vitamin D, making them an easy and convenient way to increase your daily intake. Fortified cereals and oats are especially popular among busy individuals looking for quick, nutritious breakfasts.
Pairing these cereals with fortified milk can multiply the Vitamin D content of your morning meal, offering a simple, fuss-free way to improve your nutrient intake. This combination also helps maintain sustained energy levels throughout the day.
Check the packaging for Vitamin D fortification and combine your cereal or oats with fortified milk to double your Vitamin D intake.
Cod Liver Oil
Cod liver oil is a traditional supplement known for its exceptionally high Vitamin D content, as well as omega-3 fatty acids and vitamin A. Just one teaspoon of cod liver oil can provide between 400 and 1000 IU of Vitamin D, making it a powerful option for those with a deficiency.
Though not as common in typical Indian diets, it is sometimes used under medical advice for children, the elderly, or individuals with specific health conditions. Because of its potency, cod liver oil should be taken carefully and preferably under a healthcare provider’s supervision to avoid any risk of overdose.
Use cod liver oil as a supplement only after consulting a doctor, especially if you or your family members are at risk of Vitamin D deficiency.
Who Needs More Vitamin D in India?
Despite living in a sun-rich country, many Indians still struggle with Vitamin D deficiency. Certain groups are particularly at risk and need to pay extra attention to their Vitamin D intake through diet and lifestyle.
Office-goers and students with minimal sun exposure
Spending long hours indoors in offices, classrooms, or homes means limited time under the sun, which drastically reduces natural Vitamin D production. Urban professionals and students often miss out on crucial sunlight, making it important for them to consume foods rich in Vitamin D to stay healthy.
Pregnant and breastfeeding women
During pregnancy and breastfeeding, a mother’s Vitamin D needs increase to support the baby’s growth and bone development. Deficiency during this time can lead to complications like low birth weight or weak bones in infants. Including Vitamin D-rich foods in the diet is vital for the health of both mother and child.
Elderly individuals
As we age, our skin becomes less efficient at synthesising Vitamin D from sunlight. Older adults also tend to spend more time indoors and may have dietary restrictions. Ensuring sufficient Vitamin D intake helps prevent bone diseases such as osteoporosis and maintains muscle strength to reduce falls.
Vegetarians or vegans
Many natural sources of Vitamin D are animal-based, which can be challenging for vegetarians and vegans to consume regularly. While some plant-based options like mushrooms exist, it’s important for vegetarians to be mindful of incorporating fortified foods or supplements when necessary.
People with conditions like thyroid imbalance, PCOS, or diabetes
Certain health conditions are linked to lower Vitamin D levels or increased Vitamin D requirements. For example, thyroid disorders, polycystic ovary syndrome (PCOS), and diabetes can affect how the body uses or stores Vitamin D. People with these conditions should monitor their levels and focus on including foods rich in Vitamin D as part of their overall care.
Can You Take Too Much Vitamin D?
Yes, excessive Vitamin D, especially through supplements, can be harmful. Overconsumption may cause nausea, weakness, or kidney complications. It’s best to maintain balance through a healthy mix of sunlight, foods rich in Vitamin D, and supplements only when prescribed.
Conclusion
You don’t need to sunbathe endlessly on your terrace to get your daily dose of Vitamin D, though a little morning sunlight surely helps. Instead, bring in foods like fortified milk, eggs, and mushrooms that can help bridge the gap.
In today’s fast-paced indoor lifestyle, these choices become even more important. Keep your bones strong, your immunity sharp, and your mood lifted with these easy food fixes.