Vitamin D is a fat-soluble vitamin found in certain foods, added to others as a fortification, and available as a dietary supplement. It is also produced endogenously when sunlight's ultraviolet (UV) rays trigger vitamin D synthesis when it falls on the skin. Vitamin D is also known as calciferol. Vitamin D has two domains, D2(ergocalciferol) and D3 (cholecalciferol). They differ chemically only in their side-chain structures, but both forms are effectively absorbed in the small intestine.
Vitamin D-rich sources
Vitamin D-fortified foods
Orange juice
Cereals
Milk
Benefits of Vitamin D3 in Fertility
Women:
a. Hormone regulation: Vitamin D3 regulates hormones such as estrogen and progesterone, vital for ovulation and successful conception.
b. Ovulation: Vitamin D3 deficiency has been linked to irregular ovulation and reduced fertility.
c. Uterine lining: Vitamin D3 helps maintain a healthy uterine lining, which is crucia for implantation and pregnancy.
d. Pregnancy maintenance: Vitamin D3 supports immune system function, reducing the risk of miscarriage and pregnancy complications.
Men:
a. Sperm quality: VitaminD3 deficiency has been linked to poor sperm motility, morphology, and count.
b. Testosterone regulation: Vitamin D3 helps control testosterone levels, which are vital for sperm production and fertility.
c. Sperm DNA integrity: Vitamin D3 may help protect sperm DNA from damage, improving fertility.
Couples:
a. Improved conception rates: Vitamin D3 supplements have been shown to enhance conception rates in couples experiencing infertility.
b. Reduced risk of infertility: Maintaining adequate vitamin D3 levels may reduce the risk of infertility and related disorders.
Benefits of Vitamin D3 in Pregnancy
a. Reduces the risk of pregnancy-induced complications like pre-eclampsia.
b. It helps ensure that the baby grows and develops steadily and lowers the risk of preterm, small for gestational age, congenital anomalies, and low birth weight infants.
c. Increased levels of calcidiol (a form of vitamin D) are associated with improved glucose regulation and function of β-cell, thereby reducing the risk of gestational diabetes mellitus.
d. According to a study, vitamin D can help reduce the risk of postpartum haemorrhage
e. It improves the immunity of both mothers and babies, hence lowering the risk of infections during pregnancy.
Benefits of Vitamin D3 in Lactation
a. Vitamin D3 helps increase calcium absorption, an essential nutrient in milk production.
b. Getting enough vitamin D can lower the risk of osteoporosis by preserving bone density in lactating mothers.
c. Besides being crucial for the formation of bones, vitamin D also regulates the functioning of skeletal muscle, immune, nervous, and cardiovascular systems.
d. Intake of vitamin D also plays a role in mood regulation.
e. Adequate vitamin D intake supports the development of stronger bones in growing infants.
f. Also, it helps in the prevention of chronic diseases like diabetes, heart disease, etc. later in life.
Benefits of Vitamin D3 in Children
a. Reduces he risk of lower respiratory tract infections like pneumonia, bronchitis, etc.
b. It also helps build immunity in infants and children, reducing the risk of infectious diseases like urinary tract infections, diarrhoea, sepsis, etc.
c. Vitamin , in conjunction with calcium, helps to build strong bones and teeth.
d. Prevents nutritional rickets (a disease that causes softening of bones calcium, vitamin D, and phosphorus deficit in the diet).
e. Vitamin D is also associated with improved cognitive functions like memory, learning language, concentration.
· Cumin seeds - 1 tsp
· Coriander seeds - 1 tsp
· Dry red chilli - 2
· Desiccated coconut - 1 tbsp
· Green chilli – 2 no.
· Garlic cloves - 4-5 no.
· Sesame seeds - 1 tsp
· Poppyseeds - 1 tsp
· Refined oil - 1 tbsp
· Onion chopped- 1 no.
· Tomato chopped- 2 no.
· Red chilli powder - 1 tsp
· Turmeric powder - 1 tsp
· Salt-as per taste
· Mushrooms– ½ cup finely chopped
· Two toasted whole wheat bread/multigrain bread slices
· Dry-roast all the spices, desiccated coconut, green chilli, dry red chilli and garlic.
· Once the spices have been roasted well (will have a nutty brown texture), allow the mixture to cool down and blend into a fine paste.
· Now heat some oil and add the chopped onions in the same frying pan. Once the onions have turned golden brown, add chopped tomatoes and cook well until the mixture is fully cooked and mashed. Add water if required.
· Next, add the blended spices paste to the pan and cook until you get a thick gravy.
· Add the chopped mushrooms to the gravy and cook for 3-4 minutes. Keep aside.
· Cut the toasted bread slices into four squares and top each square with the prepared mushroom filling.
Energy 20kcal
Protein 0.7g
Carbohydrate 1.3 g
Fat 0.9g
· Yoghurt- 1 cup
· Chopped apple- ¼ cup
· Chopped pear- ¼ cup
· Pomegranate seeds- ¼ cup
· Mixed chopped nuts- 2 tbsp
· Mixed roasted seeds- 2 tbsp
· Vitamin D fortified cereal- ¼ cup
· Vanilla extract- ½ tsp
· Dry roast the cereal on a medium flame for 2-3 minutes.
· Remove in a bowl and let it cool completely. Next, add the chopped nuts and roasted seeds to it and mix well.
· Combine the yoghurt and vanilla essence in a bowl, whisk it well and keep aside.
· Ina serving glass, add 2 tb sps of the nuts, seeds and cereal (granola) mixture, followed by 2 tbsps of yoghurt and 1 tbsps of fruit.
· Repeat the step mentioned above to keep adding layers to the parfait. Serve the healthy parfait immediately.
energy 179kcal
Protein 10.3g
Carbohydrate 26g
Fat 4.2g
· Fish fillet 250 g
· Sweet potato (boiled) 1 small no.
· Rolled oats 4 tablespoon
· Almond flour 2 tablespoon
· Egg yolk 1
· Green chilli 1 no. (Optional)
· Pepper flakes 1 tsp
· Salt As per taste
· Italian seasoning 1 teaspoon
· Rolle doats 5 tablespoon
· Oil 3 tablespoon
· Pan-fry or steam the fish fillet and shred it into small pieces. Keep aside.
· Add the steamed fish fillet, almond flour, sweet potato, rolled oats, and seasoning in a large bowl.
· Mix the beaten egg yolk with the seasoning, salt, green chilli and pepper. Mix thoroughly until combined.
· Mix the cooking oil and rolled oats in another bowl until you have a moist, crumbly mixture for coating.
· Forms mall balls of this mixture with your hands and dip each into the coating mix until nicely covered.
· Arrange the rolled mixture on a parchment paper lined baking tray and bake it at 180֯ Cfor 15 minutes.
· Remove from the oven and serve hot.
Energy 105kcal
Protein 6.1g
Carbohydrate 8.2 g
Fat 5.3g
· Whole egg - 2 no.
· Quinoa- 1 cup
· Dry mix herbs - 1 teaspoon
· Red chilli flakes - 1 teaspoon
· Cooking oil - 1 tablespoon
· Cheddar cheese - 2 tablespoons, grated
· Salt as per taste
· Garlic- 4 cloves chopped
· Onion- 1 no., finely chopped
· Tomatoes- 4 no., finely chopped
· Dried oregano - 1 teaspoon
· Dry mix herbs - 2 teaspoon
· Red chilli flakes - 2 teaspoon
· Salt as per taste
· Oil for cooking
· Start by pressure cooking the rinsed quinoa with 2 cups of water for 3-4 whistles. Add salt to taste.
· For the sauce - To make the sauce, heat oil in a frying pan and sauté the chopped onion and garlic until the onions turn golden brown. Add the chopped tomatoes and salt, cooking until the tomatoes are soft and mushy. Stir in the seasoning sand mix thoroughly. Mash the mixture until it reaches a paste-like consistency.
· Bring the sauce to a boil and then keep it aside.
· Preheat the oven to 180°C and let it heat for 10 minutes. In a baking dish, spread a layer of cooked quinoa evenly. Add a layer of tomato sauce, crack an egg ontop, and sprinkle with cheese.
· Bake this in the oven for at least 25 minutes. Once done, take it out and sprinkle it with dried herbs and red chilli flakes. Serve.
Energy 177kcal
Protein 9.3g
Carbohydrate 12.5 g
Fat 6.5 g
· Buttonmushroom - 1 cup
· Whole eggs - 2 no.
· Tomato-1 no. chopped
· Green chilli - 1 no.
· Turmeric masala - ¼ teaspoon
· Red chilli powder - ½ teaspoon
· Pepperpowder - ¼ teaspoon
· Salt as required
· Cooking oil - ½teaspoon
· Cumin seeds - ½ teaspoon
· Curry leaves
· Dosa batter - ½ cup
· Ina pan, add oil. Once heated, add cumin seeds, green chillies, and curry leaves. Then, add chopped onions and sauté until golden brown. Next, incorporate chopped tomatoes and cook until they become soft and mushy.
· Next, add the spices mentioned and cook well. Add the chopped mushroom after that and allow to cook.
· Once the mushrooms are cooked, move the mixture to one corner of the pan. Next, break open the eggs and scramble them in the pan without mixing them with the mushroom mixture. Once the eggs are well cooked, mix them with the mushroom and cook them on a low flame for about a minute.
· To prepare dosa - Pour a spoonful of batter onto the hot tawa and spread it evenly. Drizzle oil or ghee around the edges, then cover and cook on low heat for about a minute or until the dosa is fully cooked.
· Now take 2-3 tablespoons of the prepared mushroom and egg bhurji, place it on one side of the dosa, and then close it. Serve with sambhar or chutney.
Energy 131kcal
Protein 7.5g
Carbohydrate 12.8 g
Fat 7.3 g
Shruti Keluskar (Executive Nutritionist), Cloudnine Hospital, SB Road, Pune
Asmita Jotshi (Executive Nutritionist), Cloudnine Hospitals, Kalyani Nagar & SB Road, Pune.
Digisha More (Clinical Nutritionist) Cloudnine Hospital, Malad, Mumbai.
Mrunal Chavan (Clinical Nutritionist), Cloudnine Hospitals, Vashi & Nerul, Mumba
