Vitamin D: Top 10 Superfoods to Add in Your Diet

​Vitamin D deficiency is highly prevalent in India, with studies reporting rates ranging from 40% to as high as 99%, and most estimates clustering between 70% and 90% across various populations and regions . This widespread deficiency is observed among all age groups, including children, adolescents, adults, and the elderly, in both urban and rural settings . Contributing factors include limited sun exposure due to indoor lifestyles, cultural clothing practices, high pollution levels, darker skin pigmentation, and dietary patterns low in vitamin D-rich foods.

Role of Vitamin D for your Orthopedic Health

Vitamin D, also known as the sunlight vitamin, is a fat-soluble vitamin controlling the optimum levels of calcium, magnesium and phosphorus in the body. Vitamin D holds significant importance as a vital element in the human body, including promoting  bone health, backing up the immune system, reducing inflammation, and aiding calcium absorption. Though sunlight serves as the primary origin of vitamin D, certain vitamin D fruits and vegetables can also serve as a valuable source of this necessary nutrient. It is unique because our bodies can produce it when exposed to sunlight. Vitamin D is essential for various bodily functions and involves numerous processes. Let's explore the significance of vitamin D in the human body.

Why Vitamin D Matters for Bone and Joint Health

Vitamin D deficiency is extremely common in India, affecting 70–90% of people across age groups. This shortage is especially concerning for bone and orthopedic health, as vitamin D is crucial for calcium absorption and bone strength. Without it, bones can weaken, joints can ache, and the risk of osteoporosis, fractures, arthritis progression, and poor healing after orthopedic surgery increases significantly.

Factors like limited sun exposure, cultural clothing, pollution, darker skin pigmentation, and a diet lacking vitamin D-rich foods make Indians more vulnerable to orthopedic complications related to deficiency.

Top 10 vitamin D-rich foods you should consider including in your daily meals.

1. Salmon Fish

Wild-caught sockeye salmon contains extremely high amounts of vitamin D making it one of richest natural sources pretty much everywhere. A 3-ounce cooked serving provides roughly 570 IU of vitamin D or about 71% daily value needed for most adults nowadays. Salmon contains loads of omega-3 fatty acids besides vitamin D which bolsters heart health and brain function remarkably well overall. Pair salmon rich in vitamin D with copious amounts of healthy fats such as olive oil or creamy avocado for optimal absorption.

2. Cod Liver Oil

Wild-caught sockeye salmon contains extremely high amounts of vitamin D making it one of richest natural sources pretty much everywhere. A 3-ounce cooked serving provides roughly 570 IU of vitamin D or about 71% daily value needed for most adults nowadays. Salmon contains loads of omega-3 fatty acids besides vitamin D which bolsters heart health and brain function remarkably well overall. Pair salmon rich in vitamin D with copious amounts of healthy fats such as olive oil or creamy avocado for optimal absorption.

3. Mushrooms

Certain mushrooms, such as maitake, morel, and shiitake, can produce vitamin D when exposed to sunlight. When fresh button mushrooms are deliberately exposed to the sun during midday for a duration of 15 to 20 minutes, they can produce significant amounts of vitamin D2. Typically, this results in vitamin D levels of approximately 10 g/100 g FW, which is in line with the recommended daily intake of vitamin D ( that is suggested by many health professionals). 

4. Sweet Potato

Sweet potatoes are packed with a plethora of essential nutrients, such as dietary fibre, manganese, vitamin A (in the form of beta-carotene), vitamin D, potassium, copper, and many others. Sweet potatoes are considered a healthier alternative to white potatoes.  Not only do they boast a lower glycaemic index, but they also contain a higher quantity of fibre, making them a fantastic choice for those seeking a healthier alternative.

5. Cheese

Cheese contains small but valuable amounts of vitamin D, about 34 IU per 3-ounce serving, along with calcium and protein. While not as rich as fish or fortified products, cheese can contribute to your daily vitamin D intake when consumed regularly.

6. Spinach

This leafy green veggie, known as spinach, is packed with essential nutrients. It offers a wide range of minerals, including vitamin D. Although the vitamin D levels in spinach are not high, it still adds to your overall nutritional intake.

7. Bananas

Banana is another excellent fruit rich in vitamin D. They serve as a remarkable source of magnesium, which stimulates the body's production of  vitamin D. Magnesium plays a pivotal role in ,modulating parathyroid hormone levels and the active form of vitamin D,  both of which play a crucial role in maintaining  bone homeostasis. Incorporating 1 to 2 bananas into your daily diet is advised by health professionals. When it comes to selecting  which fruits in vitamin d  will be good, bananas are a reliable choice.

8. Kiwi

Kiwi is a delightful tropical fruit known for its vibrant green flesh and tangy flavor.  Bursting with essential nutrients, including  vitamin D, C, K, and fibre. When facing difficulties in determining  which fruits in vitamin d should you go ahead with,  always go by choosing kiwi as it makes a nutritious addition to your diet..

9. Fortified Milk

Milk is another drink that is often fortified with vitamin D to help us get this valuable nutrient. Like orange juice, milk is not a natural source of vitamin D, but the FDA allows manufacturers to voluntarily add up to 84 IU of vitamin D3 per 100 grams of milk and 84 IU per 100 grams of D2 to plant-based milk alternatives.

10. Egg Yolk

Egg yolk is an excellent and easily accessible source of vitamin D. One large egg yolk contains approximately 37 IU of vitamin D. Eggs are also a good source of protein, healthy fats, and other essential nutrients. It's important to note that vitamin D is found in the yolk, so consuming the whole egg is more beneficial. It can be boiled, used in omelets, or added to various other dishes.

Benefits of Vitamin D in the Human Body

Vitamin D possesses a distinct quality among Vitamins because our bodies can produce it when our skin comes into contact with Sunlight.  Furthermore, it is also attainable through specific vitamin d fruits and vegetables. Here we will be highlighting the benefits of vitamin D in the Human body, supported by scientific research: 

• Promotes the development of Strong Bones and Teeth: Vitamin D supports the absorption of calcium and phosphate in the intestines, encouraging strong bones and teeth. Inadequate vitamin D would make it difficult for our bodies to absorb these crucial minerals effectively, resulting in weakened bones and an increased chance of conditions such as Osteoporosis.
• Improves Bone Health: Vitamin D works in synergy with calcium to uphold bone development and remodeling procedures. It aids in the control of bone mineralization, guaranteeing that bones stay healthy and strong throughout our lives.
• Assists the appropriate functioning of the Immune System : Emerging investigation suggests that vitamin D plays a vital role in supporting the immune system. It may aid in reducing the risks of diseases like respiratory infections, autoimmune disorders, and specific cancers by regulating the immune response.
• Muscle Function: Sufficient vitamin D levels are linked with improved muscle strength and function. It adds to muscle growth, coordination, and overall mobility. It also assists in enhancing muscle functionality and reducing the possibility of  falls and fractures in elderly individuals.
• Blood Pressure Control: Satisfactory levels of Vitamin D have been linked to decreased risk for hypertension (high blood pressure). It aids in managing the renin-angiotensin-aldosterone system, accountable for upholding blood pressure balance.
• Cholesterol Control: Vitamin D assists in controlling cholesterol levels. Low-density lipoprotein (LDL) cholesterol is frequently referred to as "Bad" cholesterol, as heightened levels can result in atherosclerosis and heart disease. Research has demonstrated that ideal Vitamin D levels are connected to reduced LDL cholesterol and increased high-density lipoprotein (HDL) cholesterol, recognized as "Good" cholesterol.
• Cardiac Muscle Function: Vitamin D receptors are found in cardiac muscle cells, indicating its immediate impact on heart well-being. It may contribute to the regulation of heart rhythm and overall cardiac function.
• Asthma Control: Some studies propose that Vitamin D insufficiency may be widespread among individuals with asthma. While the exact connection between asthma and Vitamin D is complex and necessitates additional investigation, sustaining ideal Vitamin D levels may support better regulation of Asthma Symptoms.
• Decreased Chance of Long-Term Illnesses: Sufficient vitamin D levels have been associated with a decreased risk of various chronic diseases. Studies propose that it might serve as a safeguard against ailments such as diabetes type 2, heart disease, certain types of cancers (including colon, breast, and prostate cancer), and immune-system disorders like rheumatoid arthritis.
• Mood Improvement: Vitamin D has been linked to enhanced psychological well-being and mood control. Numerous studies have indicated a correlation between deficient levels of vitamin D and a heightened chance of experiencing depression. Vitamin D receptors are found in regions of the brain involved in controlling mood, and it is believed that vitamin D might impact the generation of specific neurotransmitters, like serotonin, which are connected to mood.
• Control of Genetic Expression: Vitamin D acts as a hormone in the body, impacting the expression of more than 200 genes. These genes play a role in different activities, such as cell growth, immune control, and DNA restoration. Through managing genetic expression, vitamin D supports the upkeep of general well-being and appropriate cellular operation. It also Affects the gene expressions associated with Cancer.
• Promoting General Well-being: Vitamin D plays a vital role in promoting overall health and well-being. Adequate levels are necessary for maintaining proper brain function, supporting energy levels, promoting Healthy Skin, and ensuring the production of optimal hormone levels.  Additionally, it facilitates the absorption of other crucial nutrients like calcium, magnesium, and phosphorus, which are essential for our body's nourishment.

Other Benefits of Vitamin D in Orthopedic Health

• Stronger Bones & Teeth – Prevents fractures, rickets, and osteoporosis.
• Supports Joint Function – Reduces inflammation in arthritis and cartilage loss.
• Improves Muscle Strength – Lowers fall and fracture risk in elderly patients.
• Enhances Healing – Aids bone regeneration after orthopedic surgeries and fractures.
• Reduces Risk of Chronic Conditions – Linked to lower risk of osteoarthritis progression and bone deformities.

How Much Vitamin D Do You Need for Bone Health?

• Infants (0–12 months): 400 IU/day
• Children & Adults (1–70 years): 600 IU/day
• Elderly (>70 years): 800 IU/day

Risks of Vitamin D Deficiency in Orthopedic Health

• Rickets in children – weak, deformed bones.
• Osteomalacia in adults – soft, painful bones.
• Osteoporosis – fragile bones with high fracture risk.
• Weak muscles – higher risk of falls, fractures back pain, hip pain etc.
• Delayed fracture healing – poor bone recovery after orthopedic injuries.
• Increased arthritis pain – low vitamin D worsens joint inflammation.

Recommended dose of Vitamin D one should take ? 

Now, it is also crucial to understand the normal range  of Vitamin D that is recommended for various age categories, which is provided below:

• For infants in the age group from 0 to 12 months, the range is 10 micrograms (mcg) or 400 international units (IU).
• For people in the age group of 1 to 70 years, the normal range is 15 mcg or 600 IU.
• For individuals over the age of 70, the optimal range is 20 micrograms or 800 International Units.

See the table for Vitamin D in everyday foods - serving size, IU, and % daily value.

What Does Vitamin D Deficiency Lead to in the Body?

When the body lacks Vitamin D, it can lead to various health problems because of the vital role that vitamin D plays in preserving overall health and welfare. While the human body has the ability to produce vitamin D, there are certain individuals who may be more susceptible to experiencing a lack of this essential nutrient. There are several factors that can contribute to this potential deficiency, such as: 

• Brittle and Weak bones: Vitamin D plays a vital role in the absorption of calcium in the intestines, which is necessary for preserving robust and nourished bones. Insufficient levels of vitamin D can result in a condition known as osteomalacia in grown-ups or rickets in kids, where bones become weak, brittle, and susceptible to fractures. Incorporating vitamin d fruits and vegetables will help in strengthening weak bones. 
• Increased risk of osteoporosis: Vitamin D insufficiency may heighten the risk of Osteoporosis, a medical condition characterized by bone density and increased susceptibility to Fractures. Insufficient vitamin D levels hinder the body's capacity to absorb calcium from the diet, ultimately resulting in progressively feeble bones. 
• Weaken Muscles:  Vitamin D plays a vital role in the functioning of our muscles, and lack of it can result in weakened muscles and potentially even muscle pain or back pain. Consequently, this can have an impact on our ability to move and perform physical tasks, making day-to-day activities more challenging. 
• Weakening immune system: Vitamin D has a crucial role in regulating the immune system. Insufficient levels can hinder immune functionality, making the body more susceptible to infections like respiratory illnesses, influenza, and autoimmune disorders. It is believed that including vitamin d fruits and vegetables will  be beneficial for individuals, to enhance immune functions. 
• Increased risk of chronic diseases: Research has revealed a correlation between a lack of vitamin D and an increased risk of developing various chronic diseases. These conditions encompass Cardiovascular Disease, diabetes, certain forms of cancers (like those affecting the colon, prostate, and breast), as well as autoimmune disorders such as multiple sclerosis.

CONCLUSION

Getting an adequate amount of vitamin D is crucial for maintaining strong bones. The easiest way to ensure you have enough Vitamin D is to spend time outside under the sun. At the same time, including vitamin D fruits and vegetables into your diet or taking vitamin D supplements can also be extremely beneficial in aiding this process.  

It aids in the absorption of calcium and phosphorus, which are crucial minerals for building and maintaining strong bones. By promoting calcium deposition and regulating bone remodeling, vitamin D helps in preventing conditions like osteoporosis and fractures. 

Studies have indicated that maintaining adequate levels of vitamin D can enhance immune function and Orthopedic health, resulting in a lower susceptibility to illnesses. At MASSH Hospital, you can consult our highly skilled Bone / joint specialist and Dietician.