Sources of Vitamin D for Strong Bones

Vitamin D is a group of fat-soluble vitamins, which increase the amount of calcium and phosphate in the body.

Vitamin D deficiency can cause diseases like sluggishness, tiredness, osteoporosis, heart disease, stress, joint pain, muscle weakness, cancer and type-2 diabetes.

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Morning Sunshine

The rays of the sun are the best source of vitamin D but never stand in the sun, which is wrong. Only the lukewarm sunlight in the morning is beneficial for health. Also, skin problems also stay away.

Let us now tell you about some foods that can help you to overcome the deficiency of Vitamin D in the body.

What amount is required to be taken?

Vitamin D levels should be up to 50 ng / mL in a healthy person. Although there is a normal range between 20 to 50 ng / mL, doctors consider 50 as the best. If the level is less than 25, take vitamin D supplement with the doctor’s advice.

Dairy Products

Consumption of dairy products like milk, curd, butter and cheese etc. also cater to the deficiency of vitamin D in the body.

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Dry Fruits

You can also use dry fruits such as almonds, raisins, dates, figs, walnuts, etc. to meet vitamin D deficiency.

Whole Grains

Include whole grains in your breakfast. Consuming it daily does not allow vitamin D deficiency in the body.

Fish – source of vitamin D

Eat salmon and tuna fish in the diet to meet vitamin D deficiency. Also it will reduce the risk of diseases like cancer.


Vitamin D is also found in orange juice. A glass of orange juice contains about 8 ounces (1 ounce = 31.10 grams) of vitamin D. But take its fresh juice only.


You can also take carrots or its juice to meet vitamin-D deficiency. Apart from this, take green vegetables like spinach, beans, broccoli, cucumber in your diet.

Cod liver oil

Cod liver oil is rich in vitamin-D. One teaspoon of cod liver oil contains 1,300 IUs of vitamin D. This strengthens the bones as well as the immune system.

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