We all know that sunlight is one of the best natural sources of vitamin D. However, most of us are bound to our indoor jobs and don't get much exposure to sunlight; therefore, daily recommended dose of vitamin D is compromised to a great level. There are many signs and symptoms of vitamin D deficiency; one must keep a check on these signs and symptoms.

Signs of Vitamin D Deficiency:

1. If you often feel tired and energy-drained, or have a general sense of not feeling too well, then you must get your vitamin D levels checked.
2. Constant joint pain or muscle pain, or general weakness in body like finding difficulty in climbing stairs or getting up from the floor or walking till a stretch.
3. Too much of hair loss is also associated to vitamin D deficiency.
4. If your wounds take a lot of time to heal, then chances are that you might be suffering from vitamin D deficiency.
5. According to various health experts, prolonged digestive issues are also associated with vitamin D deficiency.
6. Most of the people with lack of vitamin D in their body face depression symptoms.

Here's a list of healthy vitamin D foods that you can add to your diet:

1. Cow Milk

Cow milk is a great source of vitamin D and calcium. Make sure you drink full fat milk as it has the maximum vitamin D content in it. According to the book, 'Healing Foods' by DK Publishing, "Use full fat milk, as it contains only 4 percent of fat; take out its fat, and its fat-soluble vitamin A, D, E and K are also reduced."

2. Yogurt

Rich in proteins, yogurts are also fortified with vitamin D and contain around 5 IU per 8-ounce serving, as per the USDA nutrition data. However, make sure you read the label before you buy yogurt as most of these fortified versions of yogurt are flavoured, meaning their sugar content is very high. Therefore, it is better to avoid store-bought yogurt packets and prepare yogurt at home.

3. Orange Juice

We give you another reason to drink orange juice - yes, orange juice has a good amount of vitamin D and vitamin C. It is also one of the best fruit juices, which is brimming with various health-benefitting properties. Including a glass of fresh orange juice in breakfast is the best way to kick-start your morning. However, always opt for fresh orange juice and avoid buying store-bought orange juices.

4. Oatmeal

Just like most of the whole grains, oatmeal is also an excellent source of vitamin D. Other than that, oats are brimming with essential minerals and vitamins and complex carbs, which are required by our body to stay healthy and in shape. Here are easy oats recipes that you can try at home.

5. Mushrooms

Since mushrooms grow in sunlight, they are extremely rich in vitamin D. Other than that, mushrooms are rich in B- vitamins B1, B2, B5 and minerals like copper, too. But not all mushrooms have same amount of vitamin D, it varies according to the type and variety. It is always better to pick mushrooms that are dried in natural sunlight. If you can't find sundried mushrooms, then you can also expose them in the sun to increase their vitamin D content.

6. Egg Yolk

Egg yolk is yet another rich source of vitamin D. The yolk may come with extra calories and fat but it also contains all the essential nutrients, including protein and good carbs. Make sure you do not eat more than one egg's yolk in a day. Prepare an omelette and add some veggies to it to boost the flavour and nutritional value.

We all know that sunlight is one of the best natural sources of vitamin D. However, most of us are bound to our indoor jobs and don't get much exposure to sunlight; therefore, daily recommended dose of vitamin D is compromised to a great level. There are many signs and symptoms of vitamin D deficiency; one must keep a check on these signs and symptoms.

Signs of Vitamin D Deficiency:

1. If you often feel tired and energy-drained, or have a general sense of not feeling too well, then you must get your vitamin D levels checked.
2. Constant joint pain or muscle pain, or general weakness in body like finding difficulty in climbing stairs or getting up from the floor or walking till a stretch.
3. Too much of hair loss is also associated to vitamin D deficiency.
4. If your wounds take a lot of time to heal, then chances are that you might be suffering from vitamin D deficiency.
5. According to various health experts, prolonged digestive issues are also associated with vitamin D deficiency.
6. Most of the people with lack of vitamin D in their body face depression symptoms.

Here's a list of healthy vitamin D foods that you can add to your diet:

1. Cow Milk

Cow milk is a great source of vitamin D and calcium. Make sure you drink full fat milk as it has the maximum vitamin D content in it. According to the book, 'Healing Foods' by DK Publishing, "Use full fat milk, as it contains only 4 percent of fat; take out its fat, and its fat-soluble vitamin A, D, E and K are also reduced."

2. Yogurt

Rich in proteins, yogurts are also fortified with vitamin D and contain around 5 IU per 8-ounce serving, as per the USDA nutrition data. However, make sure you read the label before you buy yogurt as most of these fortified versions of yogurt are flavoured, meaning their sugar content is very high. Therefore, it is better to avoid store-bought yogurt packets and prepare yogurt at home.

3. Orange Juice

We give you another reason to drink orange juice - yes, orange juice has a good amount of vitamin D and vitamin C. It is also one of the best fruit juices, which is brimming with various health-benefitting properties. Including a glass of fresh orange juice in breakfast is the best way to kick-start your morning. However, always opt for fresh orange juice and avoid buying store-bought orange juices.

4. Oatmeal

Just like most of the whole grains, oatmeal is also an excellent source of vitamin D. Other than that, oats are brimming with essential minerals and vitamins and complex carbs, which are required by our body to stay healthy and in shape. Here are easy oats recipes that you can try at home.

5. Mushrooms

Since mushrooms grow in sunlight, they are extremely rich in vitamin D. Other than that, mushrooms are rich in B- vitamins B1, B2, B5 and minerals like copper, too. But not all mushrooms have same amount of vitamin D, it varies according to the type and variety. It is always better to pick mushrooms that are dried in natural sunlight. If you can't find sundried mushrooms, then you can also expose them in the sun to increase their vitamin D content.

6. Egg Yolk

Egg yolk is yet another rich source of vitamin D. The yolk may come with extra calories and fat but it also contains all the essential nutrients, including protein and good carbs. Make sure you do not eat more than one egg's yolk in a day. Prepare an omelette and add some veggies to it to boost the flavour and nutritional value.