Diet for vitamin D deficiency
Diet to be followed:
1. Fatty Fish:
Include fish like salmon, mackerel, and tuna in your diet. These are rich sources of vitamin D.
Explanation: Fish is a significant source of vitamin D, especially fatty fish. Incorporating fish into your diet provides a natural source of vitamin D, crucial for addressing deficiency.
2. Fortified Foods:
Opt for fortified dairy products such as milk, yogurt, and cheese. Many Indian brands fortify their products with vitamin D.
Explanation: Fortified dairy products are easily accessible and commonly consumed in Indian households. Choosing fortified options ensures a reliable source of vitamin D in your diet.
3. Egg Yolks:
Include egg yolks in your meals. Eggs are commonly consumed in Indian cuisine and are good source of vitamin D.
Explanation: Egg yolks contain vitamin D, making them a valuable addition to the diet, especially for vegetarians who may not consume fish.
4. Mushrooms:
Incorporate mushrooms, especially those exposed to sunlight or UV light, into your meals. They naturally contain vitamin D.
Explanation: While not as commonly consumed as other foods in Indian cuisine, mushrooms can still be included in dishes like curries or stir-fries to provide additional vitamin D.
5. Fortified Plant-Based Foods:
Choose fortified plant-based milk alternatives like soy milk or almond milk. Look for options
fortified with vitamin D.
Explanation: For those following a vegetarian or vegan diet, fortified plant-based milk
Alternatives offer a suitable source of vitamin D, ensuring dietary adequacy.
6. Sunlight Exposure:
Spend time outdoors in the early morning sun. Exposure to sunlight helps the body produce vitamin D naturally.
Explanation: Sunlight is the primary source of vitamin D production in the body. Spending time outdoors, especially in the early morning, allows for adequate exposure to sunlight, which is essential for addressing vitamin D deficiency.
Diet to avoid:
1) Highly processed foods:
Foods high in sugar, unhealthy fats, and refined carbohydrates can contribute to inflammation and may negatively affect nutrient absorption, including vitamin D. Limit processed snacks, sugary beverages, and foods made with refined flour.
2) Excessive alcohol consumption:
Heavy alcohol consumption can interfere with the body’s ability to absorb and utilize nutrients, including vitamin D. Limit alcohol intake and opt for
moderation.
3) High sodium foods:
Consuming high amounts of sodium can increase urinary calcium excretion, which may lead to bone loss and exacerbate vitamin D deficiency. Limit intake of
processed foods, canned soups, and salty snacks.
4) Fatty Foods from Unhealthy Sources:
While healthy fats are important for overall health, excessive consumption of unhealthy fats from sources like fried foods, fatty meats, and full-fat Dairy products can contribute to inflammation and may impair nutrient absorption.
5) Foods High in Phytates:
Phytates, naturally occurring compounds found in grains, legumes, nuts, and seeds, can bind to minerals like calcium and reduce their absorption. While these foods can be part of a balanced diet, it’s advisable to consume them in moderation and diversify
your sources of nutrients.
6) High Oxalate Foods:
Some foods high in oxalates, such as spinach, beet greens, and almonds, can bind to calcium and potentially reduce its absorption. While these foods are nutritious, consider pairing them with sources of vitamin D and calcium to optimize absorption.
7) Excessive caffeine:
High caffeine intake can increase urinary calcium excretion and mayinterfere with calcium absorption. Limit consumption of caffeinated beverages like coffee, tea, and energy drinks, especially if calcium intake is inadequate.
8) Unhealthy Cooking Oils:
Cooking oils high in unhealthy fats, such as vegetable oils high in omega-6 fatty acids, may contribute to inflammation and impair nutrient absorption. Opt for healthier cooking oils like olive oil or coconut oil in moderation. A diet plan for vitamin D deficiency in an Indian context typically includes foods rich in vitamins and other nutrients that aid in its absorption. Here’s a sample diet plan:
A) Breakfast:
Include fortified cereals or milk in your breakfast. Fortified foods are good sources of vitamin D. Add a small portion of mushrooms, as they naturally contain vitamin D when exposed to sunlight. Include a source of healthy fats like nuts or seeds to aid in vitamin D absorption. Oat porridge is made with fortified milk and topped with sliced almonds or walnuts. A boiled egg or two, as egg yolks are a natural source of vitamin D. A glass of fortified soy milk or almond milk. Idli (steamed rice cakes) with coconut chutney and a side of sambar (lentil-based vegetable stew). Upma (semolina porridge) is cooked with vegetables like carrots, peas, and beans. A glass of fortified cow’s milk or soy milk. A small bowl of sliced mango or papaya for additional nutrients.
B) Mid-Morning Snack:
Have a glass of fortified orange juice or yogurt. Snack on a handful of almonds or walnuts for additional vitamin D and healthy fats. A fruit smoothie made with fortified yogurt, mango, and banana. A small handful of sunflower seeds or pumpkin seeds. A bowl of fruit chaat (mixed fruit salad) with a squeeze of lemon juice and chaat masala. Roasted chana (chickpeas) seasoned with cumin and black salt.
C) Lunch:
Include a serving of fatty fish, such as salmon, mackerel, or tuna, in your lunch. Accompany your meal with a side of green leafy vegetables like spinach or kale, which provide calcium and other nutrients that support bone health. Consume a portion of yogurt or paneer (cottage cheese) as a source of calcium. Grilled chicken or tofu salad with mixed greens, bell peppers, and a sprinkle of sesame seeds. A side of sautéed mushrooms, which naturally contain vitamin D. Brown rice or quinoa pulao with vegetables. Palak paneer (spinach and cottage cheese curry) is served with brown rice or whole wheat roti. A side of mixed vegetable salad with a yogurt-based dressing. A small piece of grilled or tandoori chicken for non-vegetarians.
D) Afternoon Snack:
Enjoy a fruit salad with mango, papaya, or oranges, which provide vitamin D and other essential nutrients. Greek yogurt with honey and chopped pistachios. Carrot and cucumber sticks with hummus dip. A handful of cashew nuts or Brazil nuts for healthy fats. Moong dal chilla (pancake) topped with grated paneer and mint chutney. A glass of buttermilk (chaos) flavored with roasted cumin powder.
E) Dinner:
Incorporate a variety of lentils or legumes into your dinner, such as dal or chickpeas, as they are good sources of protein and other nutrients. Include a side of sautéed broccoli or Brussels sprouts, which contain vitamin K and other
nutrients important for bone health. Consume a small portion of fortified rice or roti (Indian bread) to boost your vitamin D intake. Baked fish (such as tilapia or pomfret) with a side of steamed broccoli and whole grain bread. Lentil soup (dal) with spinach and tomatoes, served with a portion of brown rice or whole wheat
roti. Vegetable biryani is made with mixed vegetables, basmati rice, and aromatic spices. Raita (yogurt salad) with cucumber, mint, and roasted cumin seeds. Grilled fish (such as kingfish or pomfret) is marinated in lemon juice and spices. Bhindi (okra) masala stir-fry with onions and tomatoes. A side of sliced cucumber and carrot salad with a square.
F) Before Bed:
Have a glass of warm milk fortified with vitamin D before going to bed. Warm turmeric milk is made with fortified milk, a pinch of turmeric, and a dash of cinnamon. General Tips:
Spend some time outdoors in the sunlight, especially during the early morning or late afternoon when the sun is not too harsh, as sunlight exposure is the primary source of vitamin D in the body.
DR. VASEEM CHOUDHARY – HOMEO CARE CLINIC, PUNE
Dr. Vaseem Choudhary and his team have treated many patients successfully with his expert knowledge and mastery skills, and all patients have shown outstanding results with positive feedback on Diet for vitamin D deficiency so if you are looking for your cure please visit our center for treatment at Homeo Care Clinic, Pune.