List of Vitamin D Vegetables You Should Add In Diet

Did you know that 80% of Indians suffer from Vitamin D insufficiency? Many people with low levels of this essential vitamin experience symptoms like joint pain, muscle weakness, and even bone pain. Vitamin D deficiency is prevalent in India; if you're experiencing similar symptoms, you're not alone. The good news is that you can boost your vitamin D levels naturally with mindful eating choices. 

Including Vitamin D-rich foods in your diet can be one of the most effective ways to meet your body's needs. Although the best-known sources of Vitamin D are animal-based foods, plant-based options can help, too! In this article, we'll explore a list of vegetables that contain Vitamin D and can help you maintain healthy levels of this vital nutrient. From flavorful mushrooms to fortified veggies, there are plenty of delicious, nutritious ways to incorporate Vitamin D into your daily diet. So, let's dive in and discover the vegetables that can bring you closer to naturally meeting your Vitamin D goals.

List of Vegetables rich in Vitamin D

Here is the list of top vegetables rich in Vitamin D- 

• Amla
• Mushrooms
• Spinach
• Bitter Gourd
• Bottle Gourd
• Pumpkin
• Broccoli
• Okra (Bhindi)
• drumstick 
• Green Peas
• Amaranth leaves
• Ridge gourd (Turai)
• Fenugreek Leaves
• Kale
• Cauliflower

Why Do You Need Vitamin D?

Vitamin D al, also known as sunlight vitamin, is crucial to maintaining overall health. Here's why you need it:

• Strong Bones and Teeth: Vitamin D helps your body absorb calcium, which is critical for building and maintaining strong bones and teeth. Without enough vitamin D, bones become brittle, thin, or misshapen.
• Healthy Immune System: Vitamin D supports the immune system, helping the body fight infections and illnesses. People with low Vitamin D levels are at high risk of catching colds, flu, and other infections easily.
• Mood and Mental Health: Vitamin D has been linked to mental well-being. It can help improve mood and reduce the risk of depression, especially during seasons with less sunlight.
• Muscle Strength: This vitamin is also essential for muscle health. Having enough Vitamin D can help prevent muscle weakness and lower the risk of falls, especially in older adults.
• Heart Health: Vitamin D may help keep your heart healthy by regulating blood pressure and improving cardiovascular health.

In short, Vitamin D helps keep your body strong, your immune system working well, and your mood balanced. It’s an important vitamin for a healthy, active life. 

Worldwide, 88% of people have suboptimal vitamin D levels. Vitamin D deficiency can increase the chances of osteoporosis, especially in older adults.

Daily Recommended Dose of Vitamin D

Here’s a table showing the daily recommended dose of Vitamin D according to age and specific needs:

Age Group	Recommended Daily Dose	Upper Limit
Infants (0-12 months)	400 IU (10 mcg)	1,000 IU (25 mcg)
Children (1-18 years)	600 IU (15 mcg)	3,000-4,000 IU (75-100 mcg)
Adults (19-70 years)	600 IU (15 mcg)	4,000 IU (100 mcg)
Adults (71+ years)	800 IU (20 mcg)	4,000 IU (100 mcg)
Pregnant/Breastfeeding Women	600 IU (15 mcg)	4,000 IU (100 mcg)

Who should get more Vitamin D?

If you fall into either of these categories, you must monitor your Vitamin D levels and add supplements to your daily routine. 

• Older adults
• People with limited sun exposure
• People with Darker Skin
• Pregnant and Breastfeeding women
• People with Certain Medical Conditions
• Obese People

List of Foods Rich in Vitamin D

Here is the list of top foods that are rich in Vitamin D. 

Food Item	Serving Size	Vitamin D Content
Fatty Fish (e.g., salmon)	3.5 ounces (100 g)	360-600 IU
Mackerel	3.5 ounces (100 g)	345 IU
Sardines	3.5 ounces (100 g)	270 IU
Cod liver oil	1 tablespoon (15 ml)	1,360 IU
Tuna (canned in oil)	3.5 ounces (100 g)	200 IU
Fortified milk	1 cup (240 ml)	100 IU
Fortified orange juice	1 cup (240 ml)	137 IU
Fortified cereals	1 serving (varies)	40-100 IU
Egg yolk	1 large yolk	37 IU
Mushrooms (exposed to UV)	1 cup (raw)	600-700 IU

Health Benefits of Vitamin D You Should Know

Vitamin D is crucial to maintain your overall health. Here’s how adequate Vitamin D can benefit you:

Improves Bone Health

Vitamin D supports calcium absorption in the gut, which helps maintain bone density and strength. A Vitamin D deficiency can lead to bone disorders such as osteoporosis.

Around 8.9 million fractures annually are due to osteoporosis due to Vitamin D deficiency as a risk factor. 

Supports Immune System 

Vitamin D boosts immune responses, prevents infections, and manages autoimmune conditions. A 2017 study found that Vitamin D supplements reduced the risk of respiratory infections by 12%.

Boosts Heart Health

Vitamin D may reduce the risk of heart disease by reducing inflammation and lowering blood pressure. Heart disease is one of the leading causes of death worldwide, and low Vitamin D levels are associated with increased risk.

Boost Mood & Mental Health

Vitamin D receptors are present in the brain associated with depression. A lack of Vitamin D may contribute to mood disorders. Studies indicate a 14% increase in depression risk in people with low Vitamin D levels.

How to Increase Intake of Vitamin D?

As mentioned above, almost 80% of Indians lack Vitamin D. Here are some you can increase your intake of Vitamin D- 

•  Spend Time in Sunlight—UV rays from sunlight enable your skin to produce Vitamin D. Therefore, try at least 10-30 minutes of early morning sunlight several times a week. 
• Take Vitamin D Supplements—Consult your doctor for a Vitamin D test to determine if you are deficient in Vitamin D levels. If you are found to be inadequate, your doctor might recommend some supplements based on your condition. 
• Consume Fortified Foods—Check the labels of milk, cereals, and other products that indicate they are fortified foods, as they are rich in Vitamin D. 

The Key Takeaways 

Vitamin D is essential to maintaining good health but is unavailable in many foods. Therefore, when choosing your foods, be mindful of whether they contain Vitamin D. Include more Vitamin D-rich vegetables and fruits to strengthen your bones and improve your overall well-being. 

The easiest way to get vitamin D is to spend time outside in the sun. Choosing other dietary sources, like fatty fish and fortified foods, will ensure your body receives enough of this essential nutrient.

FAQ’s

1. Does Vitamin D Deficiency Cause Muscle Weakness?

Yes, Vitamin D deficiency may cause muscle weakness. Vitamin D levels below 40 nmol/L can lead to muscle weakness. 

2. Does Vitamin D Deficiency Cause Bone Pain?

Yes, vitamin D deficiency can cause bone pain. Vitamin D is vital for calcium absorption, which keeps bones strong. Deficiency may cause bones to thin, brittle, or misshapen, leading to conditions like osteomalacia in adults.

3. What vegetables are high in vitamin D?

Vegetables like mushrooms are rich in Vitamin D. Other than this, other options are fortified plant-based products like tofu and orange juice.

4. Which food is rich in vitamin D veg?

For vegetarians, vitamin D-rich options include fortified foods like plant-based milk (soy, almond), cereals, mushrooms, and orange juice. 

5. Which food is highest in vitamin D?

Cod liver oil is the highest natural source of vitamin D, providing around 1,360 IU per tablespoon. For food sources, fatty fish like salmon, mackerel, and tuna are rich in vitamin D. 

6. How can I increase my vitamin D fast?

To increase vitamin D levels quickly, spend time in direct sunlight, ideally 10-30 minutes, a few times a week. Additionally, you must consume foods like fortified dairy products, fatty fish, and UV-exposed mushrooms.