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
- 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.
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Egg Yolks
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.
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Mushrooms
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Cod Liver Oil
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Ragi (Finger Millet)
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
- 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.
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Vegetable Oils
- 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.
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Green Leafy Vegetables
- 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.
