Vitamin D Vegetables to Include in Your Food Diet

According to medical studies, close to 75% of Indians have a deficiency in Vitamin D. That is pretty shocking. Besides, deficiencies in this food nutrient cause pains in the bones, and weakness in the muscles, and may affect the overall growth of small children.

We have provided you with a list of vegetables that are highly rich in this Vitamin.

List of Vitamin D vegetables

Below is a list of some common vitamin d vegetables that you may want to include in your food diet.

Spinach: Spinach as you may know is very rich in Iron. But it is also rich in Vitamin D as well. This green & leafy vegetable can be consumed in various forms too. You can boil them, fry them, and use them with paneer to prepare palak paneer. It can be had with roti, rice, and even with chapati.

Bitter gourd: By the name itself, you may have guessed that it is going to taste bitter. However, the health benefits are numerous. You can have one cup a week, and notice the benefits. Though you can fry them along with potatoes, we may suggest that you use them in curries, so that the bitterness can be reduced a bit. Children & small kids can be fussy about consuming them.

Bottle gourd: This vegetable belongs to the same family, but comes shaped to that of a bottle. It is called as lauki in India and is consumed in many homes throughout the country. The vegetable offers you weight loss, diabetes management, and reduced stress and anxiety. The bottle gourd is mellow in taste, and you can use it for a wide range of fries & curries.

Green peas: Green peas is also another common vegetable that can help your body gain the Vitamin D and a host of other food nutrients as well. It is a versatile food item that can be used in a wide range of fries & curries.

Amaranth leaves: These leaves are commonly found in the many regions of North India. You can procure them and consume them. Just a cup a week and it helps to nourish your body. It contains powerful antioxidants that can fight diseases like cancer, heart disease, and arthritis. Besides, they are consumed by the elderly as it aids in their digestion. You can also use it for weight loss, and heart health.

Besides, Vitamins are essential for older adults, those of you having limited sun exposure, and have dark skin, and pregnant women. So, if you belong to these categories, then you may want to make sure that your Vitamin D intake is increased in your diet.

This way, you ensure that your body is healthy & fit. More importantly, you will not fall sick or suffer from ailments that are usually caused due to the deficiency of Vitamin D.

Conclusion

From the above, it is quite obvious that Vitamin D is one of the most essential food elements that your body requires. This helps you to maintain good health, and you may want to know that it is not available in many food items.

That is why, it is crucial that when you choose food items for your family, you may want to select items that are rich in the nutrient. You can find the nutrient in a wide range of vegetables, fruits, and even milk as well.

Besides, it is a needed food nutrient for you to strengthen your bones and improve your overall well-being. You may also want to spend some time under the sun. We hope that you found this article helpful for your cause, and may do the needful for the benefit of your family members.