Vitamin D is known for keeping our body healthy. It also helps in promoting calcium absorption, aiding in bone health, among many other health benefits. It may be called the “sunshine vitamin,” but regular sunlight isn’t the only way to get enough of this nutrient. There are many food sources to get this important vitamin. Here are some vitamin D-rich recipes you can try at home.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that is essential for maintaining healthy bones and teeth and helps the body absorb calcium and phosphorus, says nutritionist Shruti Keluskar. It also plays a vital role in supporting the immune system, muscle function and cell growth. During pregnancy, it is essential for healthy bone development in the baby, says an expert. According to a study published in 2023, you should have enough of this vitamin, as vitamin D deficiency increases the risk of developing pregnancy complications such as preterm labor. BMC Pregnancy and Childbirth magazine

Healthy Recipes to Get a Vitamin D Boost

According to National Institutes of Health, adults over age 19 should have 15 micrograms of vitamin D daily. But not everyone can meet the requirements. According to a research published in , one billion people in the world are vitamin D deficient Stat pearls In 2023

Here are some recipes to improve your intake of vitamin D through food:

1. Salmon marinated with curry leaves

What’s needed

• 2 salmon fillets
• Oil 3 tsp
• 2 tsp of spice mix
• Chopped curry leaves – 10 grams
• Chopped coriander – 20 grams
• Salt to taste

method

• In a small bowl add the spice mix, chopped curry leaves, coriander and a spoonful of oil and mix them.
• Marinate the salmon fillets with this mixture and keep aside for 10 to 15 minutes.
• Heat a little oil on a grill pan and grill the fish for 5 minutes on both sides.

By grilling salmon, its natural oils and nutrients are retained, Keluskar says.

2. Fortified orange drink

What’s needed

• 1 cup fortified orange juice
• 1 banana
• ½ cup Greek yogurt
• 1 teaspoon of honey

method

• Mix all ingredients until smooth.
• Pour into glasses and enjoy

3. Creamy Mushroom Medley Soup

method

• 1 cup of chopped mushroom
• 1 onion (sliced)
• 2 garlic cloves (sliced)
• 2 cups of vegetable broth
• Watermelon seed powder 2 tsp
• Salt and pepper to taste
• Cilantro for garnish
• 1 teaspoon of oil

method

• Take a large pot, add oil and fry the onions till they become transparent.
• Add the garlic and mushrooms and cook until the mushroom is browned.
• Pour in vegetable broth. Let it boil for 15 minutes.
• Add watermelon seed powder and cook for another minute.
• Season with salt and pepper.
• Blend the mixture until smooth, garnish with cilantro and serve hot.

4. Creamy mushroom pasta

What’s needed

• 1 cup whole wheat pasta
• 2 cups fortified plant-based milk (almond or cashew milk)
• 1 teaspoon olive oil
• 2-3 garlic cloves (sliced)
• ½ cup sliced ​​mushroom
• A pinch of oregano
• A handful of dried basil
• Salt and pepper to taste

method

• Cook until the pasta is firm, drain the water and set aside.
• Heat the olive oil in a pan over medium heat.
• Add minced garlic and sliced ​​mushrooms to the pan and fry for 3 to 4 minutes.
• Sprinkle in the oregano and dried basil.
• Pour in the plant-based milk into the pan and simmer until it thickens.
• Add salt and pepper to taste.
• Add the cooked pasta to the pan and cook for another 2 to 3 minutes.
• Serve the creamy vegan mushroom pasta hot.

5. Sunny Dairy Boost

What’s needed

• 1 cup whole milk
• ½ cup Greek yogurt
• 1 cup mixed nuts
• ¼ teaspoon cinnamon powder

method

• In a blender, combine the milk, yogurt, nuts and cinnamon powder.
• Blend them until you get a smooth drink.

6. Spinach and Quinoa Egg Bowl

What’s needed

• 1 small cup of quinoa
• 2 cups of water
• 1 spoon of oil
• 2 eggs
• 1 cup chopped spinach (50g)
• ¼ teaspoon turmeric
• ¼ tsp coriander powder
• ¼ teaspoon cumin powder
• 2 green chillies
• 3 to 4 cloves of garlic

method

• In a medium pan, bring two cups of water to a boil. Add in the quinoa, reduce the heat to low, and simmer for 10 to 15 minutes.
• In a small bowl, beat the eggs.
• Heat oil and add chopped green chillies, garlic cloves and eggs. Cook the eggs for 2 to 3 minutes.
• Add the spinach and all the spices.
• Add the cooked quinoa and cook for 5 to 6 minutes.

7. Sunshine cereal chat

What’s needed

• 1 cup of fortified cereal
• 1 cup shredded paneer or Indian cottage cheese
• 1/4 cup finely chopped onions
• 1/4 cup chopped tomatoes
• 1/4 cup chopped fresh cilantro
• Lemon juice 2 tbsp.
• 1 tsp chat masala
• Salt to taste

method

• In a large bowl, combine fortified cereals, paneer, onions, tomatoes and cilantro.
• Sprinkle lemon juice, chat masala, add salt and mix well.