Dietitian Azhar

Small changes can make a big difference—start small and consult your doctor.

🌞 Vitamin D: Sunshine + Food = Strong Bones & Immunity!
Active Form: Calcitriol (made in kidneys).
Deficiency: Bone pain, fatigue, weak immunity, low mood.
RDA: 15 μg (600 IU)/day (ICMR-NIN, 2020)

Top 7 Vitamin D Foods (Form + Amount per Serving):
1️⃣ Sardines 🐟: 12 μg D3 (100g cooked)
2️⃣ Egg Yolk 🥚: 5.4 μg D3 (1 large)
3️⃣ Fortified Milk 🥛: 2.5 μg D3 (1 glass, 200ml)
4️⃣ UV-Exposed Mushrooms 🍄: 2–10 μg D2 (100g)
5️⃣ Salmon 🐠: 10 μg D3 (100g)
6️⃣ Mackerel (Bangda) 🐟: 5–8 μg D3 (100g)
7️⃣ Fortified OJ 🧃: 2.5 μg D3 (200ml)

Max Sunlight Vitamin D ☀️:
10–30 min, 11 AM–3 PM, arms + face + legs exposed, 2–3 times/week → 10,000 IU!

Source: ICMR-NIN (2024), NIH (2023), USDA