Ayurveda Vitamin D Foods: Natural Sources Of Vitamin D
There are many Vitamin D foods that are naturally available. Though naturally available through ultra violet rays, the body may require extra Vitamin D in the form of food, especially in people who do not get exposure to UV rays of Sun. From a growing kid to elderly people, all require Vitamin D for a perfect bone & joint health.
Table of Contents
What is Vitamin D ?
Vitamin D is a fat soluble Vitamin. There are two major forms
Vitamin D2 (ergocalciferol) and
Vitamin D3 (cholecalciferol) – It is produced in our skin due to exposure to ultraviolet B light from the sun or artificial source and is also available in natural sources of Vitamin D.
Vitamin D benefits
Vitamin D does the following functions –
- Vitamin D acts as cytokine, defending the body against microbes (bacteria, virus etc. )
- Vitamin D acts as a hormone, which regulates the concentration of calcium & phosphate in the blood. This helps to promote growth and bone formation.
- Vitamin D along with calcium helps to avoid osteoporosis (porous and weak, degraded bones).
- Vitamin D also looks after nerve-muscle co ordinate functioning, reduces inflammation, and influences gene action.
- Vitamin D has a role in preventing cancer
Vitamin D deficiency
Vitamin D deficiency can result in weakness of bones and joints, thin and brittle bones. Deficiency may cause rickets in children and osteomalacia in adults.
Vitamin D deficiency may also lead to increased risk of disease related to heart and blood vessels.
Vitamin D food sources
As explained above, UV rays – artificial or natural, helps to make Vitamin D in the body. Apart from it, inclusion of the below listed foods with Vitamin D is very beneficial.
- Cheese
- Margarine
- Butter
- Pure Cod liver oil
- Milk
- cereals
- Tuna fish
- Sardines
- Egg yolk
- Margarine
- Mackerel
- Salmon
- Cheese
- Fish
- Spinach
- Mushroom
- Certain food items are fortified with Vitamin D – like fortified milk and fortified orange juice.
Panchakarma Therapies
Ayurvedic Panchakarma Detoxification therapies such as Vamana, Virechana and Basti treatments help in improving the Agni – digestive strength and to improve the absorption of VItamin D better from the gut.
Ayurvedic oil massage along with steam therapy helps the skin in improving the absorption of sunrays and converting it to vitamin D naturally.
20 comments
Daisy
..So dark people doesn’t need to worry much about Vitamin D? Since their skin absorbs it from sun?
Dr J V Hebbar MD(Ayu)
Not so. There is no rule that only dark people will utilize UV rays. even Whites are also capable of utlizing Vit D.
Maggie
In fact, people with darker skin are prone to vitamin D deficiency. Dark skin blocks ultraviolet light to reach the cells of the skin that make vitamin D.
Regards,
Maggie
meenu
How can a vegetarian get enough vitamin D ? What all foods and seeds to add in the diet? Is methi dana an option for cod liver oil? Please reply.
Dr J V Hebbar MD(Ayu)Author
Methi is not a source of vitamin D. If you are ok with cod liver oil, then it is a fine. At least, you will be taking it in form of capsule and do not worry about taking non veg. As any hard gelatin capsule that we consume is non veg in nature. So that is taken care.
if egg is fine, then it has quite a good amount of vitamin D
Wikipedia enlists UV radiated mushroom as a source of Vitamin D.
Dr J V Hebbar MD(Ayu)Author
Cereals fortified with D3, Egg yolk
Sharma
FYI,
Ayurveda never recommends the consumption of meat and other animal products
Dr J V Hebbar MD(Ayu)Author
Dear Mr Sharma, it is a very wrong notion that Ayurveda recommends only vegetarian diet.
Please read my articles –
Is Ayurveda totally vegetarian? – https://www.easyayurveda.com/2010/07/15/is-ayurveda-totally-vegetarian/
Ayurvedic medicines (traditional and proprietary) containing non veg ingredients – https://www.easyayurveda.com/2010/07/15/is-ayurveda-totally-vegetarian/
Reference of non veg food in Ashtanga Hridayam(one of the authentic Ayurvedic book) – https://www.easyayurveda.com/2013/02/12/quality-of-foods-astanga-hridaya-sutrasthana-6-annaswaroopa/
Reference of non veg food in Charaka Samhita – https://www.easyayurveda.com/2013/12/03/ayurvedic-healthy-daily-routine-charak-samhita-sutrasthana-chapter-5/
bj
margarine is not a food, nor is cereal. milk is damaged goods, tuna too hunted. fish is not really an answer. and butter is milk, fortified is not really natural is it!! come on!!
Asheesh
My Vitamin D level has gone very low (0.4 as compared to suggested range of 30 to 100). Is there any Ayurvedic medicine to supplement Vitamin D. I am strict vegetarian (no meat, fish, egg, mushroom, onion and garlic). I do take milk but I have very high cholestrol.
Dr J V Hebbar MD(Ayu)Author
Hi, there is no specific medicine in Ayurveda to increase Vitamin D.
Dr J V Hebbar MD(Ayu)Author
Fortified soy products, yogurt, cheese, orange juice, zuccini, tomato,
Dr shweta
If patient ask to prescribe ayurvedic herbs for vir b 12 and d 3 what can we prescribe?
Dr J V Hebbar MD(Ayu)Author
We can plainly say that there are no exact Ayurvedic equivalent to b 12 and d3. And we are legally prescribe the market available b12 and d3 supplements.
Mani
Sangu Parsam n paranda parpam in siddha can be considered as supliments for this ?
Dr J V Hebbar MD(Ayu)Author
No.
Sahana
Plz don’t tell Ayurveda do not have medicines for Vitamin D deficiency. U don’t know doesn’t mean Ayurveda doesn’t have medicine.
Dr J V Hebbar MD(Ayu)Author
Thanks for your feedback. Please enlighten us with your Ayurvedic management strategies for Vitamin D deficiency.
Sumit
Is it fine to take calcium and vitamin d3 supplements along with ayurvedic medicines for musculoskeletal conditions? Any interactions or adverse effects?
Please give your valuable suggestions. Thanks.
Dr J V Hebbar MD(Ayu)Author
Yes, it is fine.