Fuel Your Body with These Top Vitamin D-Rich Foods
Fuel Your Body with These Top Vitamin D-Rich Foods
BY: Kashmik Singh Chouhan
Your best free source of Vitamin D is early morning sunlight. Expose your face, arms, and legs for 15–20 minutes daily without sunscreen. It triggers Vitamin D synthesis through the skin and supports mood, immunity, and bone strength.
Sunlight (Natural Synthesis)
Fatty fish like salmon, mackerel, and tuna are rich in Vitamin D3 and omega-3s. A 100g serving of salmon can provide over 50% of your daily Vitamin D needs. Grill, bake, or toss into salads for a nutritious boost.
Fatty Fish
Egg yolks are one of the easiest whole-food sources of Vitamin D. One large yolk provides around 5%–10% of your daily requirement. Include boiled or sunny-side-up eggs in breakfast for a nutrient-packed start.
Egg Yolks
Cow's milk and fortified plant-based milks (like soy, almond, and oat milk) often have added Vitamin D2 or D3. Check the label and choose unsweetened options. Perfect for smoothies, cereals, or coffee.
Fortified Milk & Plant-Based Alternatives
Some spreads and butters are fortified with Vitamin D to aid absorption of calcium. Use them in moderation on whole grain toast or in cooking to sneak in daily requirements.
Fortified Butter & Margarine
Certain types of processed cheese and paneer are now fortified with Vitamin D, especially in India. Check for brands with added nutrients. Add them to parathas, salads, or toast.
Fortified Cheese & Paneer
Mushrooms like maitake and UV-exposed button mushrooms are the only vegan natural source of Vitamin D. They synthesize D2 when exposed to sunlight. Add to stir-fries, soups, or sautés.
Mushrooms (Exposed to UV Light)
Many ready-to-eat cereals are fortified with Vitamin D, especially those aimed at kids and women. Choose whole grain, low-sugar options and pair with fortified milk for a double boost.
Fortified Breakfast Cereals
A traditional yet powerful source, cod liver oil provides a mega dose of Vitamin D and A. One teaspoon meets nearly 100% of daily Vitamin D needs. Best taken under guidance, especially for kids or pregnant women.
Cod Liver Oil (Supplemental)
If you're low on sun exposure or have medical deficiencies, supplements (D2 or D3) are effective. Always consult a doctor for dosage. Best taken with meals for better absorption.
Vitamin D Supplements (When Deficient)
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
India Today
17 hours ago
- India Today
Castor Oil: A Natural Booster for Your Health
Castor Oil: A Natural Booster for Your Health BY: Kashmik Singh Chouhan Castor oil, extracted from castor seeds, has been used for centuries in Ayurveda and folk medicine. Rich in ricinoleic acid, it offers powerful anti-inflammatory and detoxifying benefits. A Time-Tested Elixir A spoon of castor oil can gently stimulate your intestines and relieve occasional constipation. It works as a natural laxative—but should be used only in moderation and under guidance. Improves Digestion & Relieves Constipation Castor oil is rich in fatty acids that hydrate dry, flaky skin. Its antibacterial and anti-inflammatory properties also help with acne, scars, and fungal infections. Nourishes Skin Deeply Massaging warm castor oil onto the scalp boosts blood flow, strengthens roots, and encourages thick, healthy hair. It's also great for eyebrows and lashes! Strengthens Hair & Promotes Growth When applied topically, castor oil helps reduce joint inflammation and relax sore muscles. Warm compresses with castor oil are commonly used for arthritis and stiffness. Eases Joint & Muscle Pain Castor oil packs placed over the liver area are believed to help flush toxins and improve lymphatic flow. This gentle detox method is popular in holistic healing circles. Supports Liver Detox Used regularly in small doses (externally or internally under medical advice), castor oil may support the immune system by enhancing lymphatic drainage and reducing inflammation. Boosts Immunity Over Time
NDTV
20 hours ago
- NDTV
Nutritional Deficiencies And How They Can Impact Natural Conception
Good nutrition is key to overall health and that also includes reproductive health. Currently, many people unknowingly suffer from nutritional deficiencies that can affect their ability to conceive. Hence, balanced nutrition is often underestimated in fertility care. Fertility is not just about reproductive organs, it's a reflection of how well the entire body is functioning and nutrition plays a major role in that. One has to pay extra attention when it comes to nutrition. How nutritional deficiency impacts natural conception Many couples with no major medical issues struggle to conceive, only to find that the root cause is something as basic as a nutritional deficiency. For example, low Vitamin D or iron levels can silently interfere with hormonal function, menstrual cycles, and egg quality, reducing the chances of natural conception. Folic Acid This is necessary for cell growth and fetal development. Low levels of it can impair ovulation and increase the chances of birth defects. Iron Deficiency can lead to anovulation (lack of ovulation) and poor egg quality. Women will not be able to conceive successfully. Vitamin D Is known to play a pivotal role in hormone regulation and immune function. Low levels can hurt fertility in men and women. Zinc Important for sperm quality and testosterone production and being deficient in it can impact sperm health. Vitamin B12 Deficiency can affect ovulation in women. Tips for healthy eating to support fertility Poor eating habits, processed foods, and crash diets deprive the body of these vital nutrients. Especially in urban populations, where both partners are working and often skip meals or rely on convenience food, these deficiencies are becoming increasingly common. a. Eat a lot of fresh fruits, vegetables, whole grains, pulses, and lentils. Take the help of an expert, if need be regarding what to eat and avoid. b. Eat iron-rich foods like spinach, legumes, and fortified cereals. c. Get tested and take supplements for Vitamin D, B12, and folic acid if needed. Take supplements as per the doctor's advice only and don't go overboard. d. Stay hydrated and limit processed food, and sugary drinks as they can lead to weight gain which can impact the conception. e. Cut down on junk, processed, and canned food. Also, quit smoking and alcohol or illicit drug use. Remember, addressing nutritional gaps through proper diet and supplementation can improve the chances of natural conception. It is a good idea to adopt mindful eating practices that will also aid conception. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Time of India
a day ago
- Time of India
On daily supplements? The dangerous side effects on liver, kidneys to know
If you're like many people, you might pop a daily multivitamin or other supplements, thinking it's a step toward better health. But have you ever paused to consider whether you truly need them or if they might be doing more harm than good? Supplements are everywhere. From Instagram ads to wellness blogs, we're constantly told that popping a few capsules a day can make us healthier, stronger, and even more energetic. But here's the catch: just because it's labeled 'natural' or sold in a health store doesn't mean it's totally safe especially when it comes to your liver and kidneys. You never know when you over-dose yourself and the risks can be life-threatening Your liver is basically your body's detox boss. It works overtime to break down everything you consume, including medications and supplements. When you take high doses of certain vitamins, herbs, or protein powders, your liver has to process all of it—and that can cause some serious strain. Some supplements, like green tea extract or high-dose vitamin A, have been linked to liver inflammation and even liver failure in rare cases. Your liver is tough, but it's not invincible. Constantly bombarding it with unnecessary or excessive substances can push it over the edge. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Trade Bitcoin & Ethereum – No Wallet Needed! IC Markets Start Now Undo Now let's talk about kidneys. These two bean-shaped organs act like filters, cleaning your blood and getting rid of waste through your urine. But when you overload your system with supplements—especially ones with too much calcium, vitamin D, or protein—the kidneys have to work extra hard. Over time, this can lead to kidney stones or, worse, kidney damage. People with existing kidney conditions are particularly at risk, and many don't even realize they're making things worse by trying to 'boost' their health with over-the-counter pills and powders. While supplements can fill nutritional gaps, excessive intake can lead to adverse effects: Vitamin A: Too much can cause headaches, liver damage, and even birth defects during pregnancy. Iron: Excessive iron can lead to nausea, vomiting, and organ damage. Vitamin D: High doses may result in calcium buildup, leading to nausea and kidney issues. Vitamin E: Overconsumption can interfere with blood clotting and interact with medications. Herbal supplements: Some, like turmeric and green tea extract, have been linked to liver damage when taken in high doses. What's tricky is that these side effects don't always show up right away. You might feel fine for months, even years, before your organs start waving the white flag. And since supplements aren't as strictly regulated as medications, there's a lot of room for poor quality control, contamination, and incorrect dosages—which makes things even riskier. It's tempting to believe that supplements can compensate for a poor diet or lifestyle. However, research indicates that multivitamins don't necessarily reduce the risk of chronic diseases or extend lifespan. In fact, a study found a 4% higher mortality risk among daily multivitamin users. When supplements make sense There are situations where supplements are beneficial: Specific deficiencies: If you're deficient in certain nutrients, supplements can help. Dietary restrictions: Vegans or those with food allergies might need supplements to meet their nutritional needs. Life stages: Pregnant women, for instance, often require folic acid supplements. So, while supplements can be helpful in certain cases, they're definitely not harmless. Your liver and kidneys are quietly working 24/7 to keep you alive and well don't make their job harder by flooding your system with stuff you might not even need. Always talk to a doctor before adding anything new to your routine. Your organs will thank you. One step to a healthier you—join Times Health+ Yoga and feel the change
