“The sunshine vitamin!” Well, hearing this and getting confused is totally normal. Vitamin D, also known as the sunshine vitamin[1], comes primarily from exposure to sunlight, followed by diet and supplements. As it is a nutrient needed for the absorption of calcium, it plays a vital role in keeping your muscles, bones, and teeth healthy. If you don’t follow vitamin D-rich recipes, you might not be able to cover the nutritional requirements, which can lead to various health issues like osteoporosis, a bone disease that can lead to bone deformities. Despite India and its abundant sunlight, about 85 percent of Indians have a vitamin D deficiency.[2]
If you are also questioning, “Can I also have a Vitamin D deficiency?”
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While sitting indoors, pollution, skin pigmentation, and changing food habits all play a part; diet can play the most controllable role. In this article, let’s look at 6 recipe-inspired ideas featuring vitamin D-rich foods, paired with some practical tips to make them work in a modern Indian kitchen.
Vitamin D Requirements Per Day
According to the recommended daily allowance of Vitamin D[3]:
- Infants up to 1 year old should have 400 IU
- Children above 1 and adults, including breastfeeding or pregnant women, should have 600 IU or more per day.
- Those 70 years old and above should have 800 IU per day of vitamin D.
But as we know, the Indian population suffers from a high prevalence of vitamin D deficiency. Fortified vitamin D-rich foods were designed as India’s nutrition strategy by the Food Safety and Standards Authority of India (FSSAI)[4]. This encouraged the fortification of milk, cereals, salts with vitamin D, edible oil, and other nutrients. Fortified foods can act as a safe and convenient way to bridge the deficiency for people who have limited access to sunlight or who follow a vegan diet.
6 Mouthwatering Vitamin D-Rich Recipes That You’ll Absolutely Love To Add
Common sources from which vitamin D-rich recipes are made are oily fish, eggs, mushrooms, and red meat. Try including these with some tasteful variations and enjoy fulfilling the daily requirements of Vitamin D.
1. Grilled Fish with Mustard Sauce
Fatty or oily fish like salmon, herring, sardines, or mackerel are among the natural sources of vitamin D. Use any available oily fish, and marinate it in mustard, garlic, turmeric, and a little bit of lemon. Grill lightly (avoid deep-frying) and serve with half-sautéed vegetables or brown rice. As the oil is minimal and the fish is fresh, you can retain more vitamin D and healthy fats.
2. Scrambled Eggs with Fortified Milk
Egg yolks have a good amount of vitamin D. Preparing a scrambled egg (with yolk) with some chopped sautéed veggies and serving it with a glass of fortified milk (or unsweetened fortified soy milk) can work as a highly vitamin D-rich recipe. If you pair vitamin D-rich recipes with a moderate amount of fat (ghee), it can help in better absorption.
3. Paneer & Mushroom Skillet
While dairy can provide smaller amounts of vitamin D naturally, paneer, when combined and prepared with mushrooms, can create a combo of calcium, vitamin D, and protein. Just cube some paneer and sauté with sliced mushrooms, spinach, bell peppers, and some added spices. Remember, choosing a full-fat dairy here can support fat-soluble vitamin uptake.
4. Healthy & Creamy Risotto
Dark greens and mushrooms give risotto a creamy base rich in vitamin D. And whole grain rice, like brown rice, can improve fibre content. Serve these kinds of vitamin D-rich recipes in the daytime, as they can be better absorbed earlier in the day.
5. Fortified Cereal & Yogurt with Berries
The cereals or dairy products that are fortified with vitamin D can be chosen for a higher amount of intake value. Also, adding berries can include some amounts of fibre and antioxidants. Layer them one on top of the other and make a tasty bowl, but remember to keep an eye on the “+F” logo for fortified foods.
6. Fortified Milk Smoothie with Some Sun-Dried Nuts
Just combine fortified milk with some nuts (walnuts or almonds) and blend it into one glass of healthy fats, proteins, and vitamin D-rich foods. Just try to use minimal added sugar and avoid adding too many naturally sugary fruits like bananas.
Practical Tips to Maximise Vitamin D
– Rotate Sources: Do not just rely on and keep repeating one food. Try changing and varying eggs, mushrooms, fortified items, and fish.
– Check for “+F” Logo: In India, fortified foods will now carry the words “fortified with (name of the fortificant)” along with a logo and a tagline as per FSSAI rules.[5]
– Meal Timings: Try to have vitamin D-rich recipes earlier in the day, and also, if you can, combine them with some exposure to sunlight.
– Pair with Healthy Fats: Vitamin D is fat-soluble, so consume it with a little bit of unsaturated fats for better absorption.
– Modest Intake Counts: For adults, mostly, approximately 600-800 IU per day is sufficient, but Indians fall short, so you have to be extremely careful with the total intake.
– Consult If You Are At High Risk: People who have indoor jobs, are in low sun exposure areas, or have a darker skin tone should talk to a doctor and get their vitamin D checked.
Final Takeaway
In a country like India, where vitamin D deficiency remains highly prevalent, including vitamin D-rich recipes in your daily meals can prove to be a simple and effective step towards better health.
FAQs
Q. How much sun exposure is sufficient for getting an adequate amount of vitamin D?
Around 10 to 30 minutes of sun exposure can be generally considered. However, this may vary based on factors like season, skin tone, and pollution levels.
Q. What happens if you take too much vitamin D?
If you take too much vitamin D, it can lead to its toxicity, which can cause high calcium levels in the blood (hypercalcaemia). This may result in vomiting, weakness, nausea, etc, like problems.
Q. What food items are rich in vitamin D?
Natural sources include egg yolks, fatty fish, and fortified foods that are FSSAI-approved. Some mushrooms can also be a good vegetarian source.
Q. Does yogurt have Vitamin D?
Plain yogurt naturally has very little vitamin D. However, fortified yogurt is rich in vitamin D, which can help meet your daily requirements. Always check the nutrition label for fortification details.
Q. What type of fish can be used to make vitamin D-rich recipes?
Fish such as sardines, mackerel, and salmon are some of the excellent sources of vitamin D. Grilling, baking, or steaming these fish can help retain nutrients while keeping them vitamin D-rich.
References
1. Wacker M, Holick MF. Sunlight and vitamin D. Dermato-Endocrinology. 2013;5(1):51-108. doi:10.4161/derm.24494
2. Harinarayan CV, Akhila H, Shanthisree E. Modern India and Dietary Calcium Deficiency—Half a Century Nutrition Data—Retrospect–Introspect and the Road Ahead. Frontiers in Endocrinology. 2021;12. doi:10.3389/fendo.2021.583654
3. Office of Dietary Supplements – Vitamin D. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/.
4. FSSAI. https://fssai.gov.in/cms/fortified-food.php.
5. Food Safety and Standards Authority of India. Published in 2020. https://www.fssai.gov.in/upload/uploadfiles/files/Compendium_Labelling_Display_23_09_2021.pdf.
(The article is written by Sneha Jajoo, Intern, Clinical Health & Content, and reviewed by Monalisa Deka, Senior Health Content Editor)