5 foods with the highest amount of Vitamin D levels

We all know that vitamins and minerals are the fuel that drive the human body smoothly. This piece of information talks about one such fuel, that is often neglected and it is-vitamin D. Vitamin D plays a crucial role as it keeps the bones healthy and strong, boosts immunity to fight infections all along. Also, it helps absorb calcium for muscles to stay fit, lifts the mood with every sunlit bit. People often complain about vitamin D deficiency and the most common signs of vitamin D deficiency are hair loss, muscle weakness, frequent sickness, fatigue, and even depression. And in our busy indoor lifestyle, we often miss absorbing sufficient natural vitamin D that sunlight offers and that's when we are asked to look for it in our diet. Here, we have listed 5 vitamin-D rich foods that are perfect for vegetarians.

In her Facebook post, Rujuta Diwekar, celebrity nutritionist and author said that vitamin D synthesis is as much a function of good sleep & weight training as it is of sun exposure. She further adds, are you also waking up tired daily? If yes it is not laziness but vitamin D deficiency. "Up the intake of ghee, white butter, coconut in your diet to make way for this fat soluble vitamin," she adds. Rujuta also highlights the fact that Vitamin D deficiency is linked to lack of microbial diversity in the gut. Deficiency of the sunshine vitamin can make you feel bloated, cause sleep disturbances, etc. Root vegetables are an excellent source of prebiotic bacteria, which can facilitate diversity of bacteria in the gut, and keep Vitamin D deficiency at bay.

It is a rich source of vitamin D and 100 gms of cheddar cheese contains 24 IU of vitamin D.

How to consume: This cheese can be added to soup, pizza, or even tacos. Simple grate and add to boost the texture, taste, and nutrition.

1 tablespoon (13g) of ghee contains about 15–20 IU (0.4–0.5 mcg) of Vitamin D. Ghee is said to contain small amounts of fat-soluble vitamins, including Vitamin D.

How to consume: The best way to add ghee in daily diet is by using it for tadka. One can also apply ghee on roti or paratha. As per experts, consuming ghee with warm water in the morning is also a healthy habit.

Fortified tofu, one of the soy products, offers 100 IU (2.5 mcg) vitamin D per serving. Soy products are said to be rich in protein and vitamin D.

How to consume: Cut the tofu cubes and saute with other seasonal veggies and enjoy as a side dish. One can also blend tofu to make paratha or kebab or use it for roll stuffing.

Fortified almond milk offers 100–150 IU (2.5–3.75 mcg) vitamin D per cup or 240 ml serving.
How to consume: One can use this milk to make pudding or shakes along with seasonal fresh fruits.

It is enriched with vitamin D and calcium. And it is said that 100 IU (2.5 mcg) vitamin D is found per cup serving of 240 ml.
How to consume: One can use the fresh juice to make vinaigrette for salads or it can be used for cooking the curries too and add a refreshing citrusy flavour.
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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.