10 Vitamin D-Rich Fruits & Vegetables To Stock Up On This Monsoon

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.

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.

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 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:

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.

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.

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.

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.

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?

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.

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.

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.