Burst the bubble of myth and follow the actual diet plan for vitamin D deficiency. The troublesome signs of this deficiency are notorious and if you feel no progress, you are doing something wrong.
Get the ideal way to fight Vitamin D deficiency with a diet approved by clinical dieticians. This diet plan for vitamin D deficiency will help you see visible results in your health within the second week.
Signs of Vitamin D deficiency:
Here are top 5 signs that you need to watch out for low levels of vitamin D:
1. Feeling Tired-
Even after 8+ hours of sound sleep, you feel tired easily; could be D deficiency.
2. Bone & Muscle Aches-
The diet chart for vitamin D deficiency can do a better job for calcium utilisation in your body.
3. Mood Swings / Sadness-
As per studies, your low mood can also be due to low Vitamin D levels in your body.
4. Weak immunity-
If you find yourself catching colds or flu often, you need this diet plan for vitamin D deficiency.
5. Hair Thinning / Loss-
Yes, Vitamin D matters for your hair follicles to be strong and thick.
Role of vitamin D as you age:
As you age, Vitamin D becomes even more vital; its need increases in your body. This vitamin enhances the way your bones absorb calcium. Hence, it keeps bones strong and problems at bay. Osteoporosis is known to be common in older adults, which can be avoided by the diet plan for vitamin D deficiency.
Furthermore, older adults absorb Vitamin D less efficiently if they spend less time outdoors. Stable levels of Vitamin D in the body can protect you against cognitive decline as you age and chronic diseases.
In a nutshell, you can think of Vitamin D as your body’s “anti-aging ally”.
5 Best Vitamin D rich foods:
Find the best sources of Vitamin D rich foods right in your kitchen in the form of:
1. Egg Yolk
When it comes to D, a large yolk has about 40 IU. Hence, making it a cheap and available source everywhere. The best cooking method for the same is either boiled or scrambled to get the best of the nutrients.
2. Fatty Fish
A hundred grams of cooked fish can pump your body with 600–1000 IU. You can go for:
● Salmon
● Mackerel
● Sardines (Ilish / Bangda / Pedvey)
3. Fortified Milk & Dairy
This is a widely available option for the diet plan for vitamin D deficiency. In addition, make sure you check the label for “Vitamin D added”.
4. Mushrooms
Either stir-fry or add to soups/curries, it is your choice how you want to eat these vitamin D powerhouse foods. You can eat:
● Shiitake
● Button
● Portobello – “Khumbh”
5. Chicken Liver
Not only is the chicken liver known as “kaleji” a highly nutritious source but also an affordable diet option. You can add it to your Vitamin D deficiency diet chart.
Vitamin D content- a tabular representation
| Food | Vitamin D content |
| Salmon (100g) | ~600–1000 IU |
| Egg Yolk (1) | ~40 IU |
| Fortifies milk (1 cup) | 100 IU |
| Mushrooms (100g) | 50–100 IU |
| Chicken Liver (50g) | ~50 IU |
A Sample Diet Plan for Vitamin D Deficiency:
Look at your culturally Adapted and Clinically Effective diet plan for your deficiency. This plan follows Indian food habits, uses locally available foods, and meets the ICMR’s guidelines for daily intake of 600–800 IU Vitamin D for adults.
Breakfast (7:00–8:30 AM)
– Egg Bhurji
– 1 slice whole wheat toast
– 1 glass (200ml) of fortified milk— check label: it should say “added Vitamin D” (e.g., Amul Gold, Nestlé a+).
Mid-Morning Snack (10:30 AM)
– A medium sized apple with lemon squeezed on it
– OR: 1 boiled egg + 1 small banana.
Lunch (1:00–2:00 PM)
– Fish curry using 100g salmon/mackerel/sardines; moreover, cooked in mustard/coconut milk.
– 1 cup brown rice or 2 atta roti.
– Mixed vegetable sabzi using carrot, pumpkin, spinach cooked in 1 tsp ghee.
– 1 small bowl of dahi (fortified with Vitamin D if available).
Afternoon Snack (4:00 PM)
– Mushroom stir-fry with garlic and chilli.
– 1 cup chai made with fortified milk.
Dinner (7:30–8:30 PM)
– Chicken liver curry(50g)
– 2 atta chapatis or ½ cup rice.
– Dal with spinach; finished with ½ tsp ghee.
