When ultraviolet B (UV-B) rays of the sun touch the cholesterol in the skin cells, it helps produce Vitamin D. Hence sunlight is the best source of Vitamin D. Vitamin D is essential for optimal health. Since most of us at home due to the pandemic, lack (less) of sunlight is causing its deficiency.
These food items can help Vitamin D requirements:
1. Cheese
If you love cheese then enjoy it without guilt. Cheese is one of the top 5 food items high on Vitamin D.
2. Mushrooms
When exposed to UV light mushrooms can synthesize this vitamin. Hence wild mushrooms are excellent sources of the vitamin. Commercially marketed mushrooms are grown in the dark and have less Vitamin D. So, check for the brands that sell UV light treated mushrooms
3. Fortified milk and yogurt
It is difficult to find good vegetarian sources of Vitamin D. But now many dairy products are fortified (added) with Vitamin D. Milk already contains protein, calcium, fat and good carbohydrates. Many brands now add Vitamin D to their milk and yogurt to make it healthier.
4. Fortified non-dairy products
If you are lactose intolerant, don’t worry. There are many other products that are healthy and fortified with Vitamin D. Soya products like tofu and soy chunks and many fruits juices, especially orange juice are now fortified with Vitamin D. Certain cereals and instant oatmeal also contain this vitamin.
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