National Nutrition Week 2023: 10 nutritious foods that are high in Vitamin D

National Nutrition Week is observed in India from September 1 to 7 to raise awareness about the important role of nutrition and the significance of cultivating healthy eating habits. A number of conferences, seminars, workshops, educational events, and public awareness efforts are held all throughout the nation during National Nutrition Week. 

These initiatives aim to inform individuals about the benefits of eating a balanced diet, the advantages of good nutrition, how to avoid diseases associated with bad eating habits, and how to deal with nutritional deficiencies.

Vitamin D-rich foods you must include in your diet to boost immunity

Vitamin D is important for overall health and for enhancing immunity in people. Vitamin D deficiency can increase our susceptibility to viruses, common diseases, and even problems with our bones. Natural sources of vitamin D include sunlight, but since the coronavirus pandemic has forced many of us into enclosed places, here are some foods that will ensure your body gets the vitamin it needs. 

Mushrooms 

Mushrooms are the only good plant source of vitamin D. Like humans, mushrooms can synthesize this vitamin when exposed to UV light. Wild mushrooms are excellent sources of vitamin D2. 

Egg Yolk: Whole eggs are another good source of vitamin D, as well as a wonderfully nutritious food. While most of the protein in an egg is found in the white, the fat, vitamins, and minerals are found mostly in the yolk. 

Cow's milk: Cow's milk, the most commonly consumed type of milk, is naturally a good source of many nutrients, including calcium, phosphorous, and riboflavin. In several countries, cow’s milk is fortified with vitamin D. 

Yogurt: Rich in proteins, yogurts are also fortified with vitamin D and contain around 5 IU per 8-ounce serving, as per the USDA nutrition data. However, it is better to avoid store-bought yogurt packets for its high sugar content and prepare yogurt at home. 

Oatmeal is also an excellent source of vitamin D. Other than that, oats are full of essential minerals and vitamins, and complex carbs which are good for staying healthy and fit. 

Dairy products: While fortified foods are a reliable source of vitamin D, dairy products such as milk, yogurt, and cheese can contribute to your vitamin D intake.

orange juice: Some brands of orange juice are enriched with vitamin D. Opt for fortified orange juice to enjoy a refreshing beverage while boosting your vitamin D levels.

Almond milk is a great alternative to cow's milk. It's high in vitamin D and it's also low in calories.

Fatty fish: Salmon is a popular fatty fish and a great source of vitamin D.

Canned tuna is a good option for those who don't like fish. It's high in vitamin D and it's also a good source of protein.