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Health Desk. Due to today’s changing lifestyle, less exposure to sunlight and wrong eating habits, Vitamin D deficiency is becoming a common problem. This vitamin helps in absorbing calcium in the body, which keeps bones strong and reduces the risk of weakness, pain and fractures. If there is not enough Vitamin D, the bones gradually become weak and problems like osteoporosis can increase with age.

1. Fatty Fish (Salmon, Tuna and Mackerel)

Fatty fish is considered to be the best natural source of Vitamin D. The healthy fats and omega-3 fatty acids present in it not only strengthen the bones, but are also beneficial for the heart and brain. Consuming it regularly maintains the level of Vitamin D in the body.

2. Egg Yolk

Egg is a complete protein food and Vitamin D is found in its yolk. Eating one egg daily provides essential nutrition to the body and maintains the strength of the bones. It is very beneficial especially for children and the elderly.

3. Mushroom

Mushrooms are the only plant-based food that contains Vitamin D naturally. Its quantity increases further in sun-dried mushrooms. Along with strengthening the bones, it also supports the immune system.

4. Fortified milk

Nowadays, additional Vitamin D is added to fortified milk, curd and cheese available in the market. Together with calcium, it helps in strengthening bones. This is a good option for children and women.

5. Cod Liver Oil

This oil made from the liver of cod fish is a powerful source of Vitamin D and Omega-3. It is especially beneficial for those who have severe deficiency of Vitamin D. It should be consumed only after consulting a doctor.