​Foods you didn’t know are rich in Vitamin D​

Nov 19, 2024

TOI Lifestyle Desk

These foods have a good amount of vitamin D

Vitamin D is undoubtedly the sunshine vitamin but if you are looking for other sources of this essential vitamin, here are a few suggestions for you:

Mushrooms

There is 230-450 IU of vitamin D per 100g of mushroom. When exposed to sunlight, mushrooms like button or oyster produce Vitamin D naturally, making them an excellent vegetarian source.

Egg yolks (40-50 IU per egg)

Egg yolks are a rich and affordable source of Vitamin D, often consumed in Indian households as boiled or in curries.

Fortified cow’s milk

With 100 IU of vitamin D per 250 ml, fortified milk is an easy way to enhance Vitamin D intake, especially for children.

Rohu fish (150-250 IU per 100g)

Rohu, a staple in Indian fish curries, is a fatty fish rich in Vitamin D, ideal for non-vegetarian diets.

Hilsa (200-250 IU per 100g)

A delicacy in eastern India, Hilsa is a fatty fish that provides significant amounts of Vitamin D along with omega-3 fatty acids.

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Ghee (15-20 IU per tablespoon)

Ghee, a staple in Indian cooking, provides small amounts of Vitamin D and is easily incorporated into daily meals.

Fortified curd

Fortified curd is becoming common in urban India and serves as a delicious and healthy Vitamin D source. 150 grams of this curd contains 80-100 IU of vitamin D.

How much vitamin D an adult needs in a day?

An adult typically needs 600-800 IU (15-20 micrograms) of Vitamin D daily, depending on age and health conditions. Adequate levels are essential for bone health, immunity, and overall well-being, with sunlight and dietary sources being key contributors.

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