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Handling Vitamin D Deficiency with the Right Meal Plan

handling vitamin D deficiency with the right meal plan
HWC Team
March10/ 2016

Vitamin D is mainly produced in the human body with the help of sunlight. Deficiency of this essential and crucial nutrient might lead to fragile bones and also fatigue. Vitamin D helps with calcium absorption and if you do not have sufficient amount of Vitamin D, your body fails to absorb the required amount of calcium and the result is weak bones, muscle pain, fatigue and even depression.

Vitamin D deficiency is a very common problem now-a-days. The main reason behind so, is the modern lifestyle where you hardly expose yourself to sunlight. Sunlight is the main source of Vitamin D, unlike other nutrients. It is solely sunlight or a diet combined with sunlight that can help you to fight against the deficiency of Vitamin D.

Requirement of Vitamin D

It is very hard to identify whether you have a Vitamin D deficiency or not. You hardly see any major symptoms of the deficiency. You may just feel fatigue and sometimes muscle pain.  In the long run, ignoring such symptoms might be fatal. So it is always advisable to go for a Vitamin D test at the earliest. An early detection is sure to help you fight against the deficiency so that you do not suffer from any future complications. Vitamin D also helps to maintain the cardiovascular, immune and blood sugar system of the human body. As Sunlight is the only major source of Vitamin D, a regular exposure to sunlight can help you to increase the Vitamin D level in your body.

The WHF list for Vitamin D food shows very less number of items when compared to other nutrients. The daily requirement of Vitamin D in your body is around 600 IU (international units). It really needs a lot of effort to get enough Vitamin D if you are only relying on food items that are rich in Vitamin D.

Meal Plan Recommended for Vitamin D Deficiency

Research shows that it is just 20 percent of the total Vitamin D that your body needs come from the diet. Most of it comes from the fortified food that you consume like cereals, milk and orange juice and few more. It is advisable to include the following food items in your daily diet to get a good amount of Vitamin D:

  • Salmon: It is considered to have the most amount of Vitamin D. Just three ounces of Salmon are sufficient for the daily requirement of Vitamin D.
  • Tuna and Sardines: They are also a very good source of Vitamin D. Three ounces of canned Tuna in water packs have 154 IUs of Vitamin D and the Tuna that is canned in oil has more amount of the required nutrient. Two sardines give you 45 IU of Vitamin D.
  • Egg Yolks: The egg yolk gives you 37 IUs of Vitamin D and is hardly linked with heart problems. So you can easily indulge in it.
  • Cheese: A slice of cheese can help you to fight against Vitamin D deficiency but it is also rich in fat and so should be consumed in moderation.


Must have items should be milk, bread with cheese, egg yolks and seasonal fruits.


The meal should be rich with fish varieties like tuna, salmon or sardine along with other foods to balance the diet.


Milkshakes and salads tossed in cheese can be considered or recipes made with egg.


Again a diet rich in fish and egg should be taken along with a glass of skimmed milk.

People also prefer to have Vitamin D capsules but it is always advisable to supplement your diet with natural sources of Vitamin D along with sufficient amount of exposure in sunlight.

HWC Team

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