Vitamin D is a crucial fat-soluble vitamin required for the overall development and maintenance of normal bone health. Its deficiency is a global problem that affects all age groups, with prevalence rates
reported as high as 99% in some studies. Symptoms of low vitamin D include hypocalcemia, secondary hyperparathyroidism, muscle weakness, fatigue, and depression. Severe deficiency can lead to osteomalacia, rickets, and an increased risk of bone fractures.
Dr. Ananya Konar, Head of Department, Dietician and Nutritionist, Apollo Speciality Hospitals, Jayanagar, Bengaluru, shares all you need to know:
Natural Sources of Vitamin D in Indian Food
Traditional and Fortified Dairy Products: These are excellent sources of vitamin D, especially since many packaged milks in India are now fortified. A glass of milk, a bowl of curd, or paneer curry can significantly boost your intake. Even ghee, though containing small amounts, can help just a teaspoon in dal or roti contributes to daily needs.
Non-Vegetarian Sources:
Fatty Fish: Salmon, mackerel, and sardines, when cooked in traditional Indian styles, provide rich amounts of vitamin D.
Egg Yolks: Though lower in vitamin D than fish, they still add value. Eggs in any form at breakfast are a good option.
Plant-Based Sources:
Mushrooms: When sundried before cooking, mushrooms enhance their vitamin D2 content, making them a valuable plant source.
Fortified Plant-Based Milk and Tofu: Fortification has become common in India under government initiatives. Soy, almond, and oat milk, along with fortified tofu, are excellent options.
Lifestyle and Awareness: Despite abundant sunshine in India, vitamin D deficiency remains widespread due to factors such as darker skin tones, limited sun exposure, sunscreen use, and low dietary intake. Exposing yourself to direct sunlight for 10–30 minutes daily, ideally in the morning or late afternoon, can significantly improve vitamin D levels.
Recommended Dietary Allowance (RDA)
Children (up to 12 months): 400 IU (10 mcg)
Individuals aged 1–70 years: 600 IU (15 mcg)
Adults above 70 years: 800 IU (20 mcg)
Looking Ahead: National Initiatives
India has launched several initiatives to address vitamin D deficiency, including ICMR-NIN’s Dietary Guidelines, the SAMPADA survey to assess micronutrient status, and food fortification programs. Public health efforts like the Rashtriya Bal Swasthya Karyakram also provide community screenings for children. These programs aim to raise awareness, promote dietary changes, and encourage the use of supplements and fortified foods.
