List Of Vitamins D, E Found Naturally In Indian Foods

Vitamins are vital micronutrients that are important to overall health. Vitamin D plays a crucial role in calcium absorption, bone metabolism, and immune function, while vitamin E acts as a strong antioxidant, protecting cells from damage and supporting skin health. People take different supplements to obtain these vitamins, but various Indian food items have free natural Vitamin D and Vitamin E. This article focuses on the best Indian dietary sources of Vitamins.

Vitamin D in Indian Foods

Vitamin D, or the “sunshine vitamin,” is produced by the body during sun exposure. Due to indoor lifestyles, pollution, and seasonal variations, many Indians have Vitamin D deficiency. Luckily, a few Indian foods are inherently rich in this nutrient.

• Fish and Seafood

Fatty fish is one of the best natural sources of Vitamin D, various types of which are already consumed in the Indian diet (mainly coastal regions):

• Rohu (Labeo rohita): This freshwater fish is a basic requirement of Indian cooking and provides Vitamin D.
• Hilsa (Ilish fish): An expensive delicacy in West Bengal, Odisha and Bangladesh, Hilsa is a rich source of Omega-3 fatty acids and Vitamin D.
• Mackerel (Bangda): Also popular in Maharashtra, Goa and Kerala, mackerel is another excellent source of Vitamin D.
• Salmon: Salmon, although not considered an Indian fish, is available in metro cities, salmon is full of Vitamin D.

• Egg Yolks

Eggs are an essential part of Indian diets. Yolk is a source of vitamin D, which makes it a good food source for vegetarians who consume eggs (ovo-vegetarian). Eggs are the best way to get Vitamin D each day, if possible, farm-fresh or organic eggs.

Fortified Dairy Products

The rising concern of deficiency led to many dairy products in India being fortified with Vitamin D. Some examples include:

• Fortified milk: Vitamin D fortified milk is available under brands like Amul, Nestle and Mother Dairy.
• Fortified Yoghurt (Curd/Dahi): Some packaged yoghurt contains added Vitamin D.
• Certain Types of Fortified Cheese: Some types of processed cheese have Vitamin D added.

• Mushrooms

Mushrooms are one of the few plant-based sources of Vitamin D because when exposed to sunlight, they produce it similarly to humans. In India, mushrooms, including button mushrooms, shiitake mushrooms, and other varieties, are readily available and should be part of the diet for a natural Vitamin D boost.

• Cod Liver Oil

Though not traditional Indian food, cod liver oil supplements are widely used in India for their high Vitamin D and Omega-3 content. It is a liquid or capsule in shape and is good for immunity and bone health.

• Ragi (Finger Millet)

The most common millet  consumed in South India is a nutrient-dense millet called Ragi. Although it is not a direct source of Vitamin D, it assists with the absorption of calcium, which is closely correlated to Vitamin D metabolism. Including vitamin D-rich foods with ragi helps provide further benefits.

Vitamin E in Indian Foods

Vitamin E is a vital fat-soluble antioxidant that safeguards the body from oxidative stress, enhances skin, and strengthens the immune system. These few Indian foods can be an excellent source of Vitamin E.

• Nuts and Seeds

Nuts and seeds are some of the best sources of Vitamin E, and a lot of them are common in Indian cuisine:

• Almonds (Badam): Packed with Vitamin E, almonds are common in Indian kitchens. Soaking the almonds and eating them every day can work wonders for the skin and hair health.
• Sunflower Seeds: Sunflower seeds are a great source of Vitamin E and can be sprinkled in salads and smoothies or eaten as snacks.
• Pumpkin Seeds (Kaddu ke Beej): Full of Vitamin E, they are commonly used in traditional Indian dishes or roasted and eaten as a snack.
• Sesame Seeds (Til): Also used in ladoos, chutneys, and curries, sesame seeds provide a healthy dose of Vitamin E.

• Vegetable Oils

Cooking oils, an essential component of Indian meals, are a potential source of Vitamin E:

• Sunflower Oil: One of the richest sources of Vitamin E, often used in Indian cooking.
• Olive Oil: Olive oil is used more for health than cooking; it is not a traditional Indian oil.
• Mustard Oil (Sarson ka Tel): Used in North Indian, Bengali cooking, mustard oil has Vitamin E and many health benefits.
• Coconut Oil: South India is also famous for coconut oil, which is again a good source of Vitamin E.

• Green Leafy Vegetables

Some Indian leafy greens with high Vitamin E content are:

• Spinach (Palak): The most common leafy veg, spinach is rich in Vitamin E, iron, and antioxidants.
• Moringa Leaves (Drumstick Leaves/Sahjan ke Patte): These nutrient-dense leaves are used in curries, soups and teas.
• Amaranth Leaves (Chaulai): Used widely in Indian cuisine, these leaves are an excellent source of Vitamin E.

Fruits Rich in Vitamin E

Some Indian fruits act like natural Vitamin E:

• Avocado: A little late, but available in India, avocados are one of the best sources of vitamin E.
• Mango: Considered the king of fruits, mango is packed with Vitamin E and, therefore, a nutritious and tasty option.
• Papaya: This tropical fruit is rich in antioxidants like Vitamin E.
• Kiwi: They are not a native of India but are available in markets and rich in Vitamin E.

Whole Grains and Legumes

Sources of Vitamin E are:

• Whole Wheat (Atta): Those flatbreads (like rotis and parathas) are made of whole wheat, which has a little Vitamin E.
• Barley (Jau): Barley is a good source of Vitamin E. It’s often consumed as porridge or mixed with other grains.
• Lentils (Dal): Different  lentils, especially moong dal and masoor dal, provide small doses of Vitamin E.

How to Incorporate These Foods into Your Diet?

If you are an Indian, here are some easy ways in which you can add these vitamin D- and vitamin E-rich foods to your diet:

• Your day begins with a nut-and-seed mix (all almonds, sunflower, and pumpkin seeds).
• Regularly take fortified milk or curd.
• Add mushrooms to curries, stir-fries or soups.
• Eat leafy green vegetables like spinach and moringa.
• Cook with a good amount of healthy oils like sunflower or mustard oil.
• At least twice a week, include a serving of fatty fish like mackerel or rohu.
• Prepare ragi-based dishes like ragi dosa or porridge to aid the absorption of calcium and Vitamin D.
• Snack on a fruit salad with mango, papaya, and kiwi for a natural vitamin E intake.

Conclusion

It helps maintain overall health by keeping sufficient Vitamin D and Vitamin E levels. You can naturally fortify your body with these vitamins by including these nutrient-dense Indian foods in your daily diet. Seafood, dairy, nuts, seeds, and versatile green vegetables. There is plenty of healthy yet impeccable Indian cuisine to help keep your body nourished through this time. By eating well and getting outside regularly, you can remain healthy and full of life.