Health: You should also include these things in your diet, there will be no Vitamin D deficiency!


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During winter, exposure to sunlight is limited, leading to a potential deficiency of Vitamin D in the body. A common misconception is that vitamin D can only be obtained from sunlight. However, this essential nutrient apart from maintaining the immunity of the body also plays an important role in the well-being of the internal organs. Vitamin D aids the absorption of calcium and phosphorus in the body, making it important for bone health.

While sunlight is considered the best source for vitamin D intake, during the winter when exposure is limited, certain fruits and vegetables can help maintain adequate levels of this essential nutrient. Let's learn about some foods that can contribute to your vitamin D intake:

Milk and curd:

Dairy products like milk and curd are excellent sources of Vitamin D. Including these in your daily diet can help compensate for the deficiency caused by less exposure to sunlight during winter.

Oranges :

Rich in Vitamin C, Oranges also contain Vitamin D. Consuming one or two oranges daily can be beneficial. Additionally, the vitamin C present in oranges helps in collagen production, which benefits the skin.


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Eating an apple every day not only keeps many health problems away but also helps in maintaining Vitamin D levels. Apple is known to reduce the risk of various serious diseases.


Pineapple is a good source of both Vitamin C and D. Regular intake can help meet your daily vitamin D requirements and provide additional health benefits.


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Varieties like shiitake and maitake are considered excellent sources of vitamin D. Including mushrooms in your diet may contribute to maintaining optimal levels of vitamin D.


Spinach, a leafy green vegetable, contains not only vitamin D but also vitamins C and A. Adding spinach to your meals or making smoothies can be a delicious and nutritious option.