Fortified orange juice is an easy breakfast drink packed with Vitamin D and calcium. One glass (250 ml) can provide around 100 IU of Vitamin D. Drink it daily with breakfast to strengthen bones and improve energy levels naturally.

One cup (200g) of fortified yogurt can provide 80–120 IU of Vitamin D. It’s also rich in probiotics that support gut and bone health. Add fruits or nuts for a wholesome, immunity-boosting snack or breakfast.

Cheese, especially Swiss and cheddar, offers small but valuable doses of Vitamin D, around 40 IU per slice. It also provides calcium and protein, both essential for bone density and muscle health. Enjoy it in moderation for best results.

Tofu fortified with Vitamin D is an excellent plant-based source, ideal for vegans. A 100g serving provides 100–150 IU. Include it in stir-fries, curries, or salads to support bone strength and hormonal balance.

A single glass (250 ml) of fortified cow’s milk can offer 120 IU of Vitamin D. Drinking one glass daily supports bone mineralization and helps prevent osteoporosis, especially in older adults and postmenopausal women.

When exposed to sunlight, mushrooms produce Vitamin D naturally. A 100g serving provides 200–400 IU, depending on exposure. Add them to soups, omelets, or salads to strengthen bones and boost immune defense.

Fatty fish like salmon, mackerel, and sardines are among the richest natural sources. A 100g serving can supply 400–600 IU of Vitamin D. Eating fish twice a week helps improve bone density and strengthens your immune system.