Diet for vitamin D deficiency
Vitamin D also helps in maintaining its role for bone health, assistance of the immune system, and maintaining levels of calcium inside the body. A proper diet plan for Vitamin D deficiency can help in upgrading the level of Vitamin D along with safe sun exposure and supplements if required.
High Vitamin D Meal Plan
| Time | Vegetarian Option | Non-Vegetarian Option |
| 6:30 AM (Morning Drink) | Warm water with lemon and a pinch of turmeric (1 glass) | Warm water with lemon and a teaspoon of honey (1 glass) |
| 7:30 AM (Breakfast) |
Option 1: Fortified orange juice and fortified cereals (1 glass of juice, 1 bowl of cereal) Option 2: Paneer sandwich with whole grain bread (1 sandwich) |
Option 1: Scrambled eggs with mushrooms and spinach (2 eggs, 1 cup mushrooms) Option 2: Salmon toast with avocado (1 slice toast, 100g salmon) |
| 10:30 AM (Snack) | Sunflower seeds or almonds (1 handful) | Boiled eggs or tuna salad (2 eggs or 1 cup of tuna salad) |
| 1:00 PM (Lunch) |
Option 1: Fortified tofu stir-fry with mixed vegetables (1 cup tofu, 1 cup vegetables) Option 2: Lentil soup with whole wheat roti (1 cup soup, 2 rotis) |
Option 1: Grilled salmon with brown rice and steamed broccoli (150g salmon, 1 cup rice) Option 2: Chicken curry with spinach and whole grain roti (150g chicken, 2 rotis) |
| 4:00 PM (Snack) | Greek yogurt or fortified almond milk smoothie (1 cup) | Sardines with whole grain crackers (1 cup sardines, 3-4 crackers) |
| 6:30 PM (Evening Drink) | Fortified almond or soy milk (1 cup) | Warm milk or herbal tea (1 cup) |
| 8:00 PM (Dinner) |
Option 1: Vegetable curry with fortified tofu and quinoa (1 cup curry, 1 cup quinoa) Option 2: Paneer tikka with a side of salad (100g paneer, 1 cup salad) |
Option 1: Grilled mackerel with sautéed spinach and sweet potatoes (150g mackerel, 1 cup spinach, 1 cup sweet potatoes) Option 2: Chicken soup with a side of salad (1 bowl soup, 1 cup salad) |
| 9:30 PM (Before Bed) | Warm turmeric milk (1 cup) or chamomile tea (1 cup) | Warm turmeric milk (1 cup) |
Do’s:
Vitamin D3 Rich Foods for a Healthy Diet
- Fatty Fish: Include fish such as salmon, mackerel, and sardines. These are among the richest food products that come with Vitamin D3.
- Fortified Foods: Fortified milk, orange juice, cereals, and plant-based milk like soy or almond milk contain added Vitamin D.
- Egg Yolks: Of all the convenient sources of Vitamin D3, eggs feature highly as free-range or organically reared chickens.
- Mushrooms: Mushrooms like shiitake and maitake exposed to sunlight have been known to be rich in Vitamin D.
- Fortified Tofu and Soy Products: Vitamin D can usually be obtained in tofu, soy milk, and soy yogurt.
- Cheese: Cheddar cheese is one of the rarest types of cheese, as they do contain Vitamin D3 in small amounts
- Cod Liver Oil: This supplement is one of the best natural sources of Vitamin D3 and omega-3 fatty acids.
- Paneer or Indian Cottage Cheese: It is a good source of protein and, if fortified, can be a good source to help take in Vitamin D
- Fortified Yogurt: Make sure to take in the fortified version of the yogurt; this will provide your body with probiotics and Vitamin D in a daily amount.
Tips for Vitamin D Deficiency
- Sunlight: 10-30 minutes exposure to sun, preferably in the morning or evening, allows the skin to synthesize natural Vitamin D. Sun exposure of arms, face, and legs can increase Vitamin D levels.
- Supplements: If the supply of Vitamin D from food and sun is not adequate, then proper supplements should be taken under a doctor’s supervision.
- Well Balanced Diet: The intake of an adequate diet should have vitamin D and at the same time, should contain several high calcium-containing diets such as leafy greens, nuts, and dairy products so that the absorption may be effective.
- Healthy Fats: Intake of healthy fats such as avocados, nuts, and seeds will help in absorbing fat-soluble Vitamin D.
Don’ts:
Foods to Avoid for Vitamin D Deficiency
- Processed Foods: Most of the packaged and processed snacks usually have low nutrient levels and destroy the absorption of Vitamin D.
- Sweetened Drinks and Soda: They are not nutrient-dense and may lower calcium absorption, which indirectly affects the utilization of Vitamin D.
- Overuse of Caffeine: High levels of caffeine in coffee, tea, and energy drinks may inhibit calcium absorption, associated with Vitamin D activity
- Alcohol: Too much alcohol consumption is said to impair the functioning of the liver with its Vitamin D metabolism. This consequently translates to having low levels of Vitamin D in the body
The treatment of Vitamin D deficiency entails sunshine, supplements, and Vitamin D3-rich foods. Such foods include fatty fish, fortified milk, eggs, and mushrooms, which can all be included in the daily meal diet to boost vitamin D levels naturally. This high Vitamin D meal plan can help you upgrade your lifestyle by making sure you have the right vitamin D level for a healthy lifestyle.
In conclusion, Homeo Care Clinic offers a holistic approach to treating the disease. The remedies mentioned above can treat the underlying causes of the condition and offer relief from the discomfort. However, it is important to consult a qualified homeopathic practitioner for the correct dosage and duration of treatment. Homeo Care Clinic provides comprehensive care for various ailments and offers customized treatment plans based on individual requirements.
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