Vitamin D ek important nutrient hai jo humare sharir ke liye zaroori hai. Hum Vitamin D ko suraj ki roshni se bhi prapt kar sakte hain. Yahan kuch aise chize hai jo Vitamin D rich hoti hain:
1. Suraj ki Roshni: Suraj ki roshni se Vitamin D prapt karna ek natural tareeka hai. Subah ke samay, suraj ki pehli kiranon mein nikal kar 15-20 minutes tak expose hona Vitamin D ke liye beneficial hai.
2. Machhli: Machhli, jaise ki salmon, sardines, aur trout, ek accha source hai Vitamin D ka. Ye oily fish hote hain aur Vitamin D ke saath saath omega-3 fatty acids bhi provide karte hain.
3. Doodh aur Doodh se bani products: Doodh mein Vitamin D prakritik roop se maujood hota hai. Doodh ke saath saath, doodh se bani products jaise ki paneer aur dahi bhi ismein acchi matra mein paye jate hain.
4. Anda: Anda (egg) mein Vitamin D paya jata hai. Anda khana Vitamin D ki matra ko badhane ka ek accha tareeka hai.
5. Mushroom: Kuch varieties of mushrooms, jaise ki shiitake aur maitake, Vitamin D ke acche sources hote hain. Mushrooms suraj ki roshni mein expose hone par Vitamin D produce karte hain.
Yeh sirf kuch examples hai, aur Vitamin D rich chize aur bhi hain. Dhyan rakhe ki Vitamin D ke sources mein suraj ki roshni ka exposure bhi shamil hai, lekin suraj ki tej garmi ke wakt mein sunscreen ka istemal karna zaroori hai. Aap apne bhojan mein variety rakhein aur apne doctor ya nutritionist se salah lekar apni diet plan banayein, jisse aap Vitamin D ki zaroorat ko poora kar sakein.
