When the rainy season hits, it's easy to feel a bit down, especially with the gloomy weather. During the monsoons, our exposure to sunlight drops, reducing our vitamin D levels, which can also affect our skin and hair. But we can get creative with our diet by adding vitamin D-rich fruits and vegetables. Think yummy foods like mushrooms, orange juice and plenty of avocados! It's time to munch your way to some fake sunshine.
10 Foods Loaded with Vitamin D
But why is this vitamin so important? Well, there are tons of vitamin D benefits including strengthening bones, aiding cramps, reducing inflammation, boosting the immune system and so much more.
We’ve listed some vitamin D-rich fruits and vegetables that not only count towards your monsoon nutrition but also keep you feeling fab and healthy, even when it's pouring outside.
Mushrooms
Wild mushrooms have naturally high levels of vitamin D. Other varieties including button, oyster and shiitake mushrooms contain lesser amounts of the vitamin but are still worth adding to your meals for a vitamin D boost. You can toss them in stir-fries, add to soups or even grill them for a savoury snack.
Spinach
Guess, Popeye’s obsession with spinach finally makes sense. These leafy greens are loaded with all kinds of nutrients, including vitamin D. Not a fan of palak paneer? No worries. There are so many possibilities with spinach – blend it into smoothies, sauté it as a side dish or toss baby spinach leaves into a salad.
Kale
Kale has been a trendy superfood for a reason. Full of vitamin D, it’s a great addition to salads or light midday meals. You can bake them into crispy chips, add them to a smoothie or stir-fry!
Here are a couple more healthy smoothies to try during your next detox session:
Banana
In addition to providing magnesium, bananas can also help boost your vitamin D levels. Plus, they are incredibly versatile. Whether you’re grabbing one for breakfast or whipping up some banana pancakes, the possibilities are endless.
Sweet Potatoes
These root vegetables are not only tasty but also offer a dose of vitamin D. And cooking sweet potatoes is super easy. Once you’ve boiled and peeled off the skin, they are ready! You can even fry or roast them if you are in the mood.
Avocado
Avocados are creamy, dreamy and full of healthy fats and vitamin D. The only thing you need to know while identifying a ready avocado is to make sure it is not too soft or too hard, and evenly dark green, bordering on black. Then go ahead and cut it up, whip up some guacamole or jazz up your salad by adding avocado pieces.
Papaya
These tropical fruits are not only refreshing but also rich in vitamin D. Eat them on their own as a snack or add them to fruit salads or smoothies for an instant hit of sweetness.
Orange Juice
Did you know that sipping on fortified OJ can also give you a vitamin D boost? Plus, the orange fruit is also naturally packed with vitamin C, giving your immune system a big thumbs up.
Here are some more veggies that help keep your skin healthy and happy:
Now, the following two entries are not vitamin D fruits and vegetables but since they are common in almost everyone’s kitchen and are loaded with the same vitamin, why not have another reason to consume them?
Fortified Dairy Products
While your usual dairy products may not naturally be rich in vitamin D, milk, cheese and yoghurt are often fortified with the vitamin. Just make sure you look for the word “fortified” on the labels.
Fortified Cereals
A fortified breakfast is the easiest way to start your day while getting your daily dose of vitamin D. Simply pick healthy cereals that are high in fibre and low in sugar for a wholesome breakfast.
Vitamin D Supplements
Of course, if you do have vitamin D deficiency, just eating these foods may not be enough. And with there not being enough sunshine during the rains, you can always turn to vitamin D supplements. However, it is best to consult with a doctor for the right prescription.
By the way, are you a non-vegetarian, looking for some different dishes that pack the same punch? Don’t worry. We’ve got you with this article.
With so many vitamin D fruits and vegetables, now you can pick whatever you prefer. Enjoy munching your way to sunnier vibes even on those rainy days.
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Written by Lopa K on 15th Jul 2024