Vitamin D-Rich Diet: Mushrooms, Fatty Fish and Other Immunity-Boosting Foods You Must Add to Your Winter Meal

Digital Desk: As everyone knows, sunlight is the best source of vitamin D. It is difficult to receive sunlight during this cold season, though. The only approach left to get adequate Vitamin D is to consume a nutritious diet that has enough nutrients to take care of your overall well-being. It is vital for immune system stimulation and for the absorption of important minerals including phosphate, calcium, and magnesium. Muscle soreness, persistent joint or back pain, and other problems can be brought on by a vitamin D deficit. In severe circumstances, deficiency in vitamins can result in serious health problems such as arthritis, rickets, and osteoporosis. This is a list of wholesome foods that are high in vitamin sunlight.

1. Cow milk: It is a natural source of calcium, phosphorus, riboflavin, and vitamin D, among other essential elements. According to Healthline, 115 IU, or roughly 15% of the Daily Value, of vitamin D can be found in one cup (237 mL) of fortified cow's milk. Vitamin D is added to all milk brands that sell pasteurized cow's milk.  To ensure that your diet has the recommended quantity of Vitamin D, have a daily glass of full-fat milk.

2. Orange Juice: A popular drink among everybody, orange juice contains micronutrients including potassium, vitamin C, folate, and vitamin D as well as antioxidants. For further benefits, try consuming freshly squeezed natural juice at home. Frequent intake of this juice can help lower inflammation, enhance heart health, and lower the chance of kidney stones, among other health advantages.

3. Yogurt: Eating yogurt on a regular basis helps to maintain a strong immune system and shields the body from numerous infections. Vitamin D is added fortification to yogurt. As per Healthline, roughly eight ounces of plain yogurt provides 116 IUs of vitamin D. To get even more benefits, make yogurt at home.

4. Mushrooms: As a result of their solar growth, which is well knowledge, mushrooms are high in vitamin D. It is among the healthiest dietary sources where the natural precursor to vitamin D may be found. One cup of wild mushrooms provides 136 IU of vitamin D, or 17% of the daily value, according to Healthline. Take advantage of the health benefits of mushrooms by preparing a variety of recipes at home.

5. Fatty Fish: Rich in vitamin D, fatty fish like mackerel, trout, and salmon are a good source of the nutrient. According to Healthline, there is more vitamin D (600–1000 IU) in 99 grams of salmon than what is advised for an individual's daily intake. Other nutrients including protein, phosphate, and calcium are also abundant in fatty fish.