Vitamin D Rich Recipes for Bone strength

 Vitamin D Rich Recipes for Bone strength 

Natural Food Sources of Vitamin D.

• Fatty Fish
• Salmon
• Sardines
• Tuna
• Mackerel
• Egg Yolk
• Consume all-eggs (country eggs, in particular)

Milk & Dairy Products

• Fortified milk
• Curd (yogurt)
• Cheese
• Butter (in small quantity)

Mushrooms 

• Mushrooms (best source of plant) exposed to the sun.

Fortified Foods

• Fortified cereals
• Fortified orange juice
• Enriched plant milk (soy milk, almond milk)
• Fish Liver Oil
• Cod liver oil (very rich source)

Some South Indian Recipes 

1. Mushroom Pepper Fry

Benefits: Mushrooms in the sun are good sources of Vitamin D.

Ingredients:

• Button mushrooms – 1 cup (sliced)
• Onion – 1 (sliced)
• Garlic – 2 cloves (chopped)
• Pepper powder – 1 tsp
• Jeera – ½ tsp
• Salt – to taste
• Oil – 1 tbsp

Preparation:

1. Heat oil, add jeera and garlic, saute.
2. Add onions and cook till golden.
3. Add salt and mushrooms; cook till the water evaporates.
4. Add pepper powder and add thoroughly.
5. Serve with chapati or rice.

2. Fish Curry (Meen Kuzhambu)

Benifits: Fatty fish is one of the most natural sources of Vitamin D.

Ingredients:

• Fish pieces – 250 g
• Tamarind water – 1 cup
• Onion – 1 (chopped)
• Tomato – 1 (chopped)
• Fish curry powder – 1½ tbsp
• Turmeric powder – ¼ tsp
• Salt – to taste
• Oil – 2 tbsp
• Curry leaves – few

Preparation:

1. Heat oil, put onions and curry leaves.
2. Add tomatoes and cook till tender.
3. Add tamarind water, curry powder and turmeric.
4. Add fish pieces and salt.
5. Cook 10-12 minutes until fish is cooked.

3. Fortified Milk Almond Drink

Benifits: Fortified milk is a source of Vitamin D and calcium to the bones.

Ingredients:

• Fortified milk – 1 cup
• Almonds – 5 (soaked & crushed)
• Palm sugar or honey – 1 tsp
• Cardamom powder – a pinch

Preparation:

1. Heat milk in a saucepan.
2. Add the almonds, which have been crushed and the cardamom powder.
3. Sweeten it using palm sugar or honey.
4. Boil and serve warm, 2 minutes.

4. Mushroom & Paneer Stir Fry

Benifits: Vitamin D mushrooms are mixed with paneer, which is rich in calcium.

Ingredients:

• Paneer – 100 g (cubed)
• Mushrooms – 1 cup (sliced)
• Onion – 1 (sliced)
• Pepper powder – ½ tsp
• Salt – to taste
• Oil – 1 tbsp

Preparation:

1. Saute onions until light brown, in heat oil.
2. Put in mushrooms and stir until tender.
3. Add paneer, pepper powder, and salt.
4. Gently mix and cook in a few minutes (3-4).
5. Serve hot.

Sunlight (Very Important)

• Receive morning sunlight (before 10.30 AM) 15 to 30 minutes.
• Expose face, hands, or legs
• 3–5 days a week